logo
BoostcampPNG

Noob Gains v1.1

by Joe L.
2 athletes joined

Program Description

Get jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 09, 2024 10:11
  • Last Edited
    Dec 09, 2024 10:17
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 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
@8
2
Deficit Push Up
3 Sets
12 Reps
@6
3
Glute-Ham Raise
3 Sets
8 Reps
@8
4
Wood Chop
6 Sets
8 Reps
@6
5
Deadlift (Barbell)
3 Sets
10 Reps
@6
Day 2
1
Pull-Up (Band)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
2
Pendlay Row
3 Sets
8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
4
Face Pull
3 Sets
10 Reps
@7.5
5
Ring Row
3 Sets
10 Reps
@6
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Clean and Press
3 Sets
8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10 Reps
@6
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
@8
2
Deficit Push Up
3 Sets
12 Reps
@6
3
Glute-Ham Raise
3 Sets
8 Reps
@8
4
Wood Chop
6 Sets
8 Reps
@6
5
Deadlift (Barbell)
3 Sets
10 Reps
@6
Day 6
1
Pull-Up (Band)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
2
Pendlay Row
3 Sets
8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
4
Face Pull
3 Sets
10 Reps
@7.5
5
Ring Row
3 Sets
10 Reps
@6
Day 7
1
Chest Fly (Cable)
3 Sets
10 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Clean and Press
3 Sets
8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10 Reps
@6