Noob Gains

by Joe L.

Program Description

This is just my own program idk.

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Nov 30, 2024 07:51
Last Edited
Dec 07, 2024 04:22

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Barbell)

1

1

1

1

1

10 reps

10 reps

10 reps

10 reps

10 reps

RPE 6

RPE 6.5

RPE 7

RPE 7.5

RPE 8

2

Deficit Push Up

3

12 reps

RPE 6

3

Glute-Ham Raise

3

8 reps

RPE 8

4

Wood Chop

6

8 reps

RPE 6

5

Dip (Bodyweight)

3

10 reps

RPE 9.5

Day 2

1

Pull-Up (Band)

3

8 reps

RPE 9.5

2

Pendlay Row

3

8 reps

RPE 8

3

Bicep Curl (Dumbbell)

3

12 reps

RPE 8

4

Face Pull

3

10 reps

RPE 7.5

5

Ring Row

3

10 reps

RPE 6

Day 3

1

Bench Press (Dumbbell)

3

10 reps

RPE 9

2

Chest Fly (Cable)

3

10 reps

RPE 6

3

Seated Shoulder Press (Dumbbell)

3

10 reps

RPE 6

4

Pec Fly (Dumbbell)

4

10 reps

RPE 7.5

5

Lateral Raise (Cable)

3

10 reps

RPE 6

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

10 Reps

@6

@6.5

@7

@7.5

@8

2

Deficit Push Up

3 Sets

12 Reps

@6

3

Glute-Ham Raise

3 Sets

8 Reps

@8

4

Wood Chop

6 Sets

8 Reps

@6

5

Dip (Bodyweight)

3 Sets

10 Reps

@9.5

Day 2

1

Pull-Up (Band)

3 Sets

8 Reps

@9.5

2

Pendlay Row

3 Sets

8 Reps

@8

3

Bicep Curl (Dumbbell)

3 Sets

12 Reps

@8

4

Face Pull

3 Sets

10 Reps

@7.5

5

Ring Row

3 Sets

10 Reps

@6

Day 3

1

Bench Press (Dumbbell)

3 Sets

10 Reps

@9

2

Chest Fly (Cable)

3 Sets

10 Reps

@6

3

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

@6

4

Pec Fly (Dumbbell)

4 Sets

10 Reps

@7.5

5

Lateral Raise (Cable)

3 Sets

10 Reps

@6