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6 Week Get Started

by Alexander M.
14 athletes joined

Program Description

Create a solid foundation starting slowly.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 03, 2024 04:18
  • Last Edited
    Aug 14, 2024 08:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
AMRAP
-
4
Skull Crusher
3
8-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Front Raise
4
12 reps
-
7
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
AMRAP
-
4
Skull Crusher
3
8-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Front Raise
4
12 reps
-
7
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
AMRAP
-
4
Skull Crusher
3
8-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Front Raise
4
12 reps
-
7
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Lat Pulldown
3
10 reps
-
3
Upright Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Lat Pulldown
3
10 reps
-
3
Upright Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Lat Pulldown
3
10 reps
-
3
Upright Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
5
Skull Crusher
3
15 reps
-
6
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
5
Skull Crusher
3
15 reps
-
6
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
5
Skull Crusher
3
15 reps
-
6
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
2
2
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
2
2
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
2
2
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Upright Row (Barbell)
3
15 reps
-
8
Chest Fly (Cable)
4
10 reps
-
9
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Upright Row (Barbell)
3
15 reps
-
8
Chest Fly (Cable)
4
10 reps
-
9
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Upright Row (Barbell)
3
15 reps
-
8
Chest Fly (Cable)
4
10 reps
-
9
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Bench Press (Close Grip)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Bench Press (Close Grip)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Bench Press (Close Grip)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
Lat Pulldown
4
12 reps
-
8
Skull Crusher
3
15 reps
-
9
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
Lat Pulldown
4
12 reps
-
8
Skull Crusher
3
15 reps
-
9
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
Lat Pulldown
4
12 reps
-
8
Skull Crusher
3
15 reps
-
9
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Upright Row (Barbell)
3 Sets
15 Reps
-
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
3
Chest Fly (Cable)
4 Sets
10 Reps
-
4
Lunge (Barbell)
3 Sets
10 Reps
-
5
Skull Crusher
3 Sets
15 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 2
1
Leg Press
4 Sets
8 Reps
-
2
Tricep Extension (Barbell)
3 Sets
20 Reps
-
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
4
Chest Press (Machine)
4 Sets
10 Reps
-
5
Chest Supported Row (Machine)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
7
Upright Row (Barbell)
3 Sets
15 Reps
-
8
Chest Fly (Cable)
4 Sets
10 Reps
-
9
Lunge (Barbell)
3 Sets
10 Reps
-
Day 5
1
Leg Press
4 Sets
8 Reps
-
2
Tricep Extension (Barbell)
3 Sets
20 Reps
-
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
4
Chest Press (Machine)
4 Sets
10 Reps
-
5
Chest Supported Row (Machine)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
7
Lat Pulldown
4 Sets
12 Reps
-
8
Skull Crusher
3 Sets
15 Reps
-
9
Hammer Curl
3 Sets
12 Reps
-