logo
BoostcampPNG

Beginner program

by James

Program Description

When a rep range is given, e.g. (8-12) start at 8 and add 1 or 2 reps per week until you reach the top end of reps (12) Then, restart the following week with 1-2.5kg heavier and repeat the above progression

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 25, 2024 11:57
  • Last Edited
    Dec 25, 2024 12:14
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Week 1
1 / 16 Weeks
Day 3
1
Cardio (Zone 2)
1 Set
15-25 mins
@6
Day 1
1
Goblet Squat
3 Sets
6-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@7
3
Leg Extension
2 Sets
8-12 Reps
@7
4
Leg Curl
2 Sets
8-12 Reps
@7
5
Knee Raise (Captain's Chair)
2 Sets
6-10 Reps
@7
6
Plank
2 Sets
0.5 mins
@7
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@7
2
Lat Pulldown
3 Sets
6-10 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@7
4
Hammer Curl
2 Sets
8-12 Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@7
6
Back Extension
2 Sets
8-12 Reps
@7