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Program Description

beginning

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2024 06:33
  • Last Edited
    Oct 21, 2024 06:44
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Overhead Press (Dumbbell)
3 Sets
8 Reps
@9
5
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@7
6
One Arm Bent Over Row
3 Sets
8 Reps
@9
7
Lat Pulldown (Single Arm)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
8
Abs Crunch (Weighted)
3 Sets
15 Reps
@9
9
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Overhead Press (Dumbbell)
3 Sets
8 Reps
@9
4
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@7
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Squat (Barbell)
3 Sets
5 Reps
@7
7
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
8
Abs Crunch (Weighted)
3 Sets
15 Reps
@9
9
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10