logo
BoostcampPNG

Beginner Workout - 3x week

by Lucas W.
1 athletes joined

Program Description

Beginner friendly program.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 23, 2024 06:04
  • Last Edited
    Feb 05, 2025 12:25
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9