Biolayne begginer bodybuilding
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cutting
Started: 07/05/2019
Eduardo Berticelli
Beginner Muscle Building
WEEK 1
Day 1
Accessory Work
Sets
Reps
RIR
Flat Dumbbell Press
3
10
3
Cable Row
3
10
3
Lunges
3
12
3
Single Leg Glute Bridge
3
12
3
Seated Dumbbell Press
3
15
3
Supinated Grip Pull-Up
3
15
3
Sets
Reps
RIR
3
10
Sets
Reps
RIR
Leg Press
3
10
3
Hyperextensions
3
10
3
Reverse Pec Deck Real Laterals
3
20
3
Incline Dumbbell Fly
3
20
3
Cable Face Pulls
3
20
3
Leg Press Calf Raise
3
12
3
Sets
Reps
RIR
3
12
Sets
Reps
RIR
Seated Dumbbell Press
3
10
3
Dumbbell Pullover
3
10
3
Machine Leg Extension
3
15
3
Reverse Hyperextensions
3
15
3
Flat Dumbbell Press
3
15
3
Cable Row
3
15
3
Sets
Reps
RIR
3
15
Core Work
Weight
Weight
Rope Abdominal Crunch
Day 2
Accessory Work
Core Work
Weight
Weight
Mountain Climbers
Day 3
Accessory Work
Core Work
Russian Twist
Weight
Weight
WEEK 2
Day 1
Accessory Work
Sets
Reps
RIR
Incline Machine Press
3
10
2
Dumbbell Prone Row
3
10
2
Pistol Squats
3
12
2
Single Leg Hyperextensions
3
12
2
Arnold Press
3
15
2
Pull-Up
3
15
2
Sets
Reps
RIR
3
10
Sets
Reps
RIR
Belt Squat
3
10
2
Rack Deadlift
3
10
2
Bent Over Dumbbell Laterals
3
20
2
Incline Dumbbell Fly
3
20
2
Rear Delt Flies
3
20
2
Standing Calf Raise
3
12
2
Sets
Reps
RIR
3
12
Sets
Reps
RIR
Barbell Seated Military Press
3
10
2
Pull-Up
3
10
2
Machine Leg Extension
3
15
2
Single Leg Curl
3
15
2
Floor Press
3
15
2
Dumbbell Prone Row
3
15
2
Sets
Reps
RIR
3
15
Core Work
Weight
Weight
Mountain Climbers
Day 2
Accessory Work
Core Work
Weight
Weight
Russian Twist
Day 3
Accessory Work
Core Work
Rope Abdominal Crunch
WEEK 3
Day 1
Weight
Weight
Accessory Work
Sets
Reps
RIR
Incline Machine Press
3
10
1
Prone Row
3
10
1
Lunges
3
12
1
Single Leg Romanian Deadlift
3
12
1
Barbell Seated Military Press
3
15
1
Cable Pullovers
3
15
1
Sets
Reps
RIR
3
10
Core Work
Weight
Weight
Leg Raises
Day 2
Accessory Work
Sets
Reps
RIR
Hack Squat
3
10
1
Hyperextensions
3
10
1
Cable Lateral Raises
3
20
1
Incline Cable Fly
3
20
1
Seated Face Pulls
3
20
1
Leg Press Calf Raise
3
12
1
Sets
Reps
RIR
3
12
Core Work
Weight
Weight
Bird Dogs
Day 3
Accessory Work
Sets
Reps
RIR
Seated Dumbbell Press
3
10
1
Chin-Up
3
10
1
Machine Leg Extension
3
15
1
Single Leg Curl
3
15
1
Flat Machine Press
3
15
1
Pendlay Row
3
15
1
Sets
Reps
RIR
3
15
Sets
Reps
RIR
Incline Machine Press
4
8
2
Machine Row
4
8
2
Reverse Lunge
3
10
2
Core Work
Weight
Weight
Rope Abdominal Crunch
WEEK 4
Day 1
Accessory Work
Weight
Single Leg Glute Bridge
3
10
2
Barbell Seated Military Press
3
12
2
Cable Pullovers
3
12
2
Sets
Reps
RIR
3
10
Core Work
Weight
Deadbugs
Day 2
Accessory Work
Sets
Reps
RIR
Machine Squat
4
8
2
Rack Deadlift
4
8
2
Reverse Pec Deck Real Laterals
3
15
2
Incline Dumbbell Fly
3
15
2
Rear Delt Flies
3
15
2
Standing Calf Raise
3
10
2
Sets
Reps
RIR
3
12
Sets
Reps
RIR
Machine Shoulder Press
4
8
2
Wide Grip Lat Pulldowns
4
8
2
Sissy Squats
3
12
2
Dumbbell Leg Curl
3
12
2
Decline Machine Press
3
12
2
Barbell Row
3
12
2
Sets
Reps
RIR
3
15
Sets
Reps
RIR
Close Grip Bench Press
4
8
1
Dumbbell Prone Row
4
8
1
Smith Machine Lunges
3
10
1
Single Leg Romanian Deadlift
3
10
1
Push Jerk
3
12
1
Dumbbell Pullover
3
12
1
Sets
Reps
RIR
Core Work
Weight
Weight
Mountain Climbers
Day 3
Accessory Work
Core Work
Weight
Weight
Rope Abdominal Crunch
WEEK 5
Day 1
Accessory Work
Core Work
Weight
Weight
Russian Twist
3
10
Day 2
Accessory Work
Sets
Reps
RIR
Box Squat
4
8
1
Deadlift from Boxes
4
8
1
Lateral Raises
3
15
1
Decline Dumbbell Fly
3
15
1
Reverse Pec Dec Flies
3
15
1
Donkey Calf Raise
3
10
1
Sets
Reps
RIR
3
12
Sets
Reps
RIR
Push Press
4
8
1
Chin-Up
4
8
1
Machine Leg Extension
3
12
1
Reverse Hyperextensions
3
12
1
Floor Press
3
12
1
Cable Row
3
12
1
Sets
Reps
RIR
3
15
Core Work
Weight
Weight
McGill Crunch
Day 3
Accessory Work
Core Work
Weight
Weight
McGill Crunch
WEEK 6
Day 1
Accessory Work
Sets
Reps
RIR
Incline Machine Press
4
8
1
Braced T-Bar Rows
4
8
1
Split Squats
3
10
1
Single Leg Hyperextensions
3
10
1
Barbell Seated Military Press
3
12
1
Pullover Machine
3
12
1
Sets
Reps
RIR
3
10
Core Work
Mountain Climbers
Weight
Weight
Day 2
Accessory Work
Sets
Reps
RIR
Goblet Squat
4
8
1
Stiff Legged Deadlift
4
8
1
Cable Lateral Raises
3
15
1
Flat Dumbbell Fly
3
15
1
Rear Delt Flies
3
15
1
Standing Calf Raise
3
10
1
Sets
Reps
RIR
3
12
Core Work
Weight
Weight
Mountain Climbers
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Smith Machine Shoulder Press
4
8
1
Dumbbell Pullover
4
8
1
Banded Leg Extension
3
12
1
Dumbbell Leg Curl
3
12
1
Decline Machine Press
3
12
1
Prone Row
3
12
1
Sets
Reps
RIR
3
15
Core Work
Weight
Leg Raises
WEEK 7
Day 1
Accessory Work
Sets
Reps
RIR
Incline Dumbbell Press
3
8
3
T-Bar Rows
3
8
3
Single Leg Press
3
10
3
Single Leg Hyperextensions
3
10
3
Arnold Press
3
12
3
Chin-Up
3
12
3
Sets
Reps
RIR
3
10
Core Work
Weight
Weight
Deadbugs
Day 2
Accessory Work
Weight
Sets
Reps
RIR
Leg Press
3
8
3
Hyperextensions
3
8
3
Machine Laterals
3
15
3
Incline Cable Fly
3
15
3
Seated Face Pulls
3
15
3
Seated Calf Raise
3
10
3
Sets
Reps
RIR
3
12
Core Work
Weight
Deadbugs
Day 3
Accessory Work
Sets
Reps
RIR
Seated Dumbbell Press
3
8
3
Close Grip Lat Pulldowns
3
8
3
Machine Leg Extension
3
12
3
Glute Ham Raise
3
12
3
Close Grip Bench Press
3
12
3
Prone Row
3
12
3
Sets
Reps
RIR
3
15
Core Work
Weight
Weight
Rope Abdominal Crunch
WEEK 8
Day 1
Accessory Work
Sets
Reps
RIR
Decline Machine Press
5
6-8
2
Prone Row
5
6-8
2
Lunges
3
8
2
Single Leg Glute Bridge
3
8
2
Arnold Press
3
10
2
Machine Pulldown
3
10
2
Sets
Reps
RIR
3
10
Core Work
Weight
Weight
Leg Raises
Day 2
Accessory Work
Weight
Sets
Reps
RIR
Goblet Squat
5
6-8
2
Dumbbell Romanian Deadlift
5
6-8
2
Machine Laterals
3
12
2
Flat Cable Fly
3
12
2
Cable Face Pulls
3
12
2
Leg Press Calf Raise
3
10
2
Core Work
Weight
Sets
Reps
3
12
Sets
Reps
RIR
Barbell Seated Military Press
5
6-8
2
Machine Pulldown
5
6-8
2
Banded Leg Extension
3
10
2
Single Leg Curl
3
10
2
Incline Dumbbell Press
3
10
2
Pendlay Row
3
10
2
Sets
Reps
RIR
3
15
Sets
Reps
RIR
Flat Dumbbell Press
5
6-8
1
Braced T-Bar Rows
5
6-8
1
Smith Machine Lunges
3
8
1
Single Leg Glute Bridge
3
8
1
Machine Shoulder Press
3
10
1
Machine Pulldown
3
10
1
Sets
Reps
RIR
3
10
Sets
Reps
RIR
Hack Squat
5
6-8
1
Dumbbell Romanian Deadlift
5
6-8
1
Cable Lateral Raises
3
12
1
Pec Deck Machine
3
12
1
Cable Face Pulls
3
12
1
Leg Press Calf Raise
3
10
1
Sets
Reps
RIR
3
12
Side Bends
RIR
Day 3
Accessory Work
Core Work
Weight
Weight
Pallof Press
WEEK 9
Day 1
Accessory Work
Core Work
Weight
Weight
Mountain Climbers
Day 2
Accessory Work
Core Work
Deadbugs
Weight
Weight
Day 3
Accessory Work
Sets
Reps
RIR
Barbell Seated Military Press
5
6-8
1
Supinated Grip Pull-Up
5
6-8
1
Machine Leg Extension
3
10
1
Reverse Hyperextensions
3
10
1
Decline Barbell Press
3
10
1
Barbell Row
3
10
1
Sets
Reps
RIR
3
15
Sets
Reps
RIR
Decline Machine Press
5
6-8
1
Dumbbell Prone Row
5
6-8
1
Split Squats
3
8
1
Single Leg Hyperextensions
3
8
1
Seated Dumbbell Press
3
10
1
Wide Grip Lat Pulldowns
3
10
1
Sets
Reps
RIR
3
10
Core Work
Weight
Weight
Side Bends
WEEK 10
Day 1
Accessory Work
Core Work
Weight
Weight
Mountain Climbers
Day 2
Accessory Work
Sets
Reps
RIR
Leg Press
5
6-8
1
Romanian Deadlift
5
6-8
1
Cable Lateral Raises
3
12
1
Decline Dumbbell Fly
3
12
1
Sled Face Pulls
3
12
1
Donkey Calf Raise
3
10
1
Sets
Reps
RIR
3
12
Core Work
Weight
Weight
Mountain Climbers
Day 3
Accessory Work
Barbell Standing Military Press
Weight
Sets
Reps
RIR
5
6-8
1
Machine Pulldown
5
6-8
1
Sissy Squats
3
10
1
Single Leg Curl
3
10
1
Floor Press
3
10
1
Braced T-Bar Rows
3
10
1
Sets
Reps
RIR
3
15
Sets
Reps
RIR
Incline Barbell Press
3
6-8
3
Pendlay Row
3
6-8
3
Split Squats
3
8
3
Single Leg Romanian Deadlift
3
8
3
Push Jerk
3
10
3
Machine Pulldown
3
10
3
Sets
Reps
RIR
3
10
Core Work
Weight
Russian Twist
WEEK 11
Day 1
Accessory Work
Core Work
Weight
Weight
Pallof Press
Day 2
Accessory Work
Sets
Reps
RIR
Leg Press
3
6-8
3
Rack Deadlift
3
6-8
3
Machine Laterals
3
12
3
Decline Cable Fly
3
12
3
Sled Face Pulls
3
12
3
Seated Calf Raise
3
10
3
Sets
Reps
RIR
3
12
Core Work
Weight
Weight
Pallof Press
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Push Press
3
6-8
3
Neutral Grip Pull-Up
3
6-8
3
Banded Leg Extension
3
10
3
Prone Leg Curl
3
10
3
Decline Barbell Press
3
10
3
Cable Row
Core Work
Pallof Press
Weight
3
10
3
Sets
Reps
RIR
3
15
Disclaimer
By participating in this program you consent to the terms and conditions stated here:
This program is intellectual property of BioLayne LLC.
Any reposting of this program without express consent of BioLayne LLC is strictly prohibited. This program is
to be performed with care and only after consultation with a medical doctor to ensure you are healthy
enough for vigorous exercise. BioLayne LLC does not assume any responsibility for injuries or health
complications incurred during training.
