logo
BoostcampPNG

Beginner 3 day per week Gym Program

by Danica Trotter
4 athletes joined

Program Description

An easy to follow three a week program using machines at the gym. Designed for beginners or those getting used to the gym. Full body workout. What is RPE? RPE (Rating of perceived Exersion) is a way to measure the difficulty of a set. RPE: 10 Could not do more reps or load without form failure 9.5 Could not do more reps, could do slightly more load 9 Could do 1 more rep 8.5 Could definitely do 1 more rep, chance at 2 8 Could do 2 more reps 7.5 Could definitely do 2 more reps, chance at 3 7 Could do 3 more reps 5-6 Could do 4-6 more reps 1-4 Very light to light effort Source: The Muscle & Strength Pyramid: Training book Rules: • Make sure to warm-up before starting your “working” sets • The last set of each exercise is for As Many Reps As Possible (AMRAP) with good form. • If you are able to perform more than 5 reps higher than your previous sets in your AMRAP, please INCREASE the weight/machine number by 1kg for upper body lifts and 2kg for lower body lifts the next day you train that program day. • If your final AMRAP set is more than 10 reps, consider doubling the weight increase. • If you fail to get the prescribed reps in the final AMRAP set, stay at the same weight as last time. If you fail again, then deload by 10%. • The program can be repeated, with at least 6 weeks minimum recommended.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 09, 2024 04:04
  • Last Edited
    Jun 18, 2025 10:10

Summary

Kickstart your fitness journey with this structured 6-week Beginner Gym Program, designed for three days of training each week. You'll build strength and confidence through foundational exercises like the Bench Press, Deadlift, and Shoulder Press, targeting major muscle groups while mastering proper form. With a balanced mix of compound and isolation movements, this program ensures a comprehensive approach to your fitness goals. Get ready to transform your body and develop a routine that sets the stage for long-term success!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Bicep Curl (Dumbbell)
2
1
16 reps
16 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
2
1
5 reps
5 reps
RPE 8
RPE 10
5
Hollow Hold
1
1-2 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Bicep Curl (Dumbbell)
2
1
16 reps
16 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
2
1
5 reps
5 reps
RPE 8
RPE 10
5
Hollow Hold
1
1-2 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Bicep Curl (Dumbbell)
2
1
16 reps
16 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
2
1
5 reps
5 reps
RPE 8
RPE 10
5
Hollow Hold
1
1-2 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Bicep Curl (Dumbbell)
2
1
16 reps
16 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
2
1
5 reps
5 reps
RPE 8
RPE 10
5
Hollow Hold
1
1-2 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Bicep Curl (Dumbbell)
2
1
16 reps
16 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
2
1
5 reps
5 reps
RPE 8
RPE 10
5
Hollow Hold
1
1-2 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Bicep Curl (Dumbbell)
2
1
16 reps
16 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
2
1
5 reps
5 reps
RPE 8
RPE 10
5
Hollow Hold
1
1-2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Chin-Up (Assisted)
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
1
16 reps
16 reps
RPE 8
RPE 10
6
Plank
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Chin-Up (Assisted)
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
1
16 reps
16 reps
RPE 8
RPE 10
6
Plank
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Chin-Up (Assisted)
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
1
16 reps
16 reps
RPE 8
RPE 10
6
Plank
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Chin-Up (Assisted)
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
1
16 reps
16 reps
RPE 8
RPE 10
6
Plank
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Chin-Up (Assisted)
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
1
16 reps
16 reps
RPE 8
RPE 10
6
Plank
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Chin-Up (Assisted)
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
1
16 reps
16 reps
RPE 8
RPE 10
6
Plank
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
T-Bar Row
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Plank
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
T-Bar Row
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Plank
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
T-Bar Row
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Plank
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
T-Bar Row
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Plank
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
T-Bar Row
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Plank
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
T-Bar Row
2
1
5 reps
5 reps
RPE 8
RPE 10
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Plank
1
1-2 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Bicep Curl (Dumbbell)
2 Sets
1 Set
16 Reps
16 Reps
@8
@10
3
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
4
Leg Press (45 Degrees)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
5
Hollow Hold
1 Set
1-2 mins
@9.5
Day 3
1
Shoulder Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
T-Bar Row
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
3
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Hip Abductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Hip Adductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
7
Plank
1 Set
1-2 mins
-
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Chin-Up (Assisted)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
3
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
1 Set
16 Reps
16 Reps
@8
@10
6
Plank
1 Set
1-2 mins
-