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Beginner Program 3 Day

by Aidan M.

Program Description

All the basic lifts for a new lifter with less days to train wanting to get bulbous and rotund while learning the arts of teleporting mass.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 29, 2024 03:14
  • Last Edited
    Oct 29, 2024 04:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
55%
60%
65%
3
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
55%
60%
65%
3
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
55%
60%
65%
3
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
55%
60%
65%
3
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
55%
60%
65%
3
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
55%
60%
65%
3
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
55%
60%
65%
3
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
55%
60%
65%
3
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5A
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5A
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5A
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5A
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5A
Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5A
Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5A
Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5A
Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
3
5 reps
75%
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5A
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
3
5 reps
75%
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5A
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
3
5 reps
75%
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5A
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
3
5 reps
75%
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5A
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
3
5 reps
80%
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
3
5 reps
80%
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
3
5 reps
80%
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
3
5 reps
80%
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
55%
60%
65%
3
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5A
Bicep Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Sit Up
1 Set
AMRAP
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
@10
2
Deadlift (Barbell)
3 Sets
5 Reps
75%
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5A
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@9
5B
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@10