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Basic beginners program

by Jack L.

Program Description

I designed this program for people wanting to dip there toe into lifting with as little time possible , with good effort and technique only one to two sets are needed , especially for a first time lifter

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 22, 2024 05:03
  • Last Edited
    Nov 22, 2024 06:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 8
4
Split Squat (Dumbbell)
1
10 reps
RPE 9
5
Tricep Extension (Cable)
1
12 reps
RPE 9
6
Hammer Curl
1
15 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
1
15 reps
RPE 9.5
Week 1
1 / 1 Weeks
Day 1
1
Lat Pulldown
1 Set
15 Reps
@9
2
Incline Bench Press (Dumbbell)
1 Set
12 Reps
@8
3
Romanian Deadlift (Dumbbell)
1 Set
10 Reps
@8
4
Split Squat (Dumbbell)
1 Set
10 Reps
@9
5
Tricep Extension (Cable)
1 Set
12 Reps
@9
6
Hammer Curl
1 Set
15 Reps
@9.5
7
Lateral Raise (Dumbbell)
1 Set
15 Reps
@9.5