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Beginner size and strength

by TSDLifts
1 athletes joined

Program Description

This program is made using the 5/3/1 method of strength training while combining hypertrophy methods to create an all in one strength and size building program to help you get started in the gym

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 25, 2024 07:41
  • Last Edited
    Sep 26, 2024 12:02
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
60%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
2
12-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
60%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Week 1
1 / 11 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
60%
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Seated Row (Machine)
3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
5
T-Bar Row
3 Sets
8-12 Reps
-
6
Hammer Curl
2 Sets
12-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-
8
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
6
Front Raise
2 Sets
15 Reps
-
7
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
9
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
60%
2
Belt Squat
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
12-15 Reps
-