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v_genov08@abv.bg
Free Beginner Workout Program 💪
@nathanpoulinn
This beginner workout program will help you gain muscle mass as fast as possible. It
puts the emphasis on compound movements to take advantage of what is commonly
called “newbie gains” (The ability for a beginner lifter to build muscle mass abnormally
fast). Our compound movements will be the barbell bench press, the pull-up, the
barbell shoulder press, and the squat.
This workout program is based on a 4-days-a-week split. Day 1 will be chest and
triceps, day 2 will be back and biceps, day 3 will be shoulders and abs, and day 4 will
be dedicated to legs. I recommend having your chest day on Monday, back on
Wednesday, shoulders on Friday, and legs on Saturday, but feel free to rearrange this
order to whatever you like, as long as you do the 4 workouts in one week.
If you see for example “Cable lateral raise” and don’t know what the exercise is and
what’s the proper form for it, just do a quick search on YouTube and multiple tutorials
will show up. You can also DM on Instagram if you got any questions or comments
about this program.
IMPORTANT: Building muscle is essentially only 30% going to the gym and almost
70% having the proper diet. You will see extremely minimal results if you do not eat the
proper food and nutrients for your body to recover and build bigger muscles. That’s
why I strongly recommend you pair this program with either my Greek God Bulking
Diet or my Greek God Shredding Diet. Both are available through this link:
www.linktr.ee/nathanpoulinn.
Alright, let’s get to it!
Day 1 - Chest + Triceps
Barbell Bench Press 4 x 10
Dumbell Bench Press 3 x 10
Incline Dumbell Press 3 x 10
Chest Fly Machine 3 x 10
Cable Crossovers 3 x 10
Triceps Overhead Extensions 3 x 10
Triceps Cable Press-downs 3 x 10
Day 2 - Back + Biceps
Pull-ups 4 x To failure
Wide-grip Cable Pulldowns 3 x 10
Barbell Rows 3 x 10
Close-grip Cable Rows 3 x 10
Straight-arm Lat Pulldowns 3 x 10
Incline Dumbell Curls 3 x 10
Cable Hammer Curls 3 x 10
Day 3 - Shoulders + Abs
Barbell Shoulder Press 4 x 10
Dumbell Shoulder Press 3 x 10
Dumbell Lateral Raises 3 x 10
Single-arm Cable Lateral Raises 3 x 10
Reverse Fly Machine 3 x 10
Leg Raises 3 x 20
Crunches 3 x 20
Day 4 - Legs
Squat 4 x 10
Leg Press 3 x 10
Leg Extensions 3 x 10
Romanian Deadlift 3 x 10
Hamstring Curls 3 x 10
Calf Raises (with weights) 3 x 20
Calf Raises (no weights) 3 x 20
I’m sure this workout routine will give you good results if you pair it with either my
Greek God Bulking Diet or my Greek God Shredding Diet. Both are available
through this link: www.linktr.ee/nathanpoulinn.
Do not hesitate to leave a positive review!
Disclaimer: I am not a professional health expert. The information contained in the document is for
entertainment purposes only. By using this workout program, you agree to do so at your own risk,
assume all risk of injury to yourself, and release and discharge me (Nathan Poulin) from any claims or
causes arising from the use of this workout program. I am not responsible for any injury or illness that
would be caused by this workout program and I strongly recommend you consult your doctor and/or
physician before engaging in the use of this program.
