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BoostcampPNG

NH Beginner Program

by Mateo L.
3 athletes joined

Program Description

Build a base of muscle.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 29, 2024 04:32
  • Last Edited
    Nov 29, 2024 11:18
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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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
-
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
3
Bench Press (Barbell)
2 Sets
6-8 Reps
-
4
Seated Row (Cable)
2 Sets
10-15 Reps
-
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
7
Sit Up
3 Sets
10-12 Reps
-
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
-
2
Hammer Curl
2 Sets
8-10 Reps
-
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
-
7
Neck Curl
3 Sets
15-20 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
2
Seated Calf Raise
2 Sets
15-20 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
-
5
Leg Press
2 Sets
8-10 Reps
-
6
Skull Crusher
2 Sets
10-12 Reps
-
7
Hanging Leg Raise
2 Sets
AMRAP
-