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Program Description

Get big

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 22, 2025 08:18
  • Last Edited
    Feb 22, 2025 02:52
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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
Incline Bench Press (Barbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
2
-
5
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
2
-
5
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
2
-
5
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
2
-
5
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
2
-
5
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
2
-
5
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Deadlift (Barbell)
2
-
3
Dip (Bodyweight)
2
-
4
Preacher Curl (Barbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
-
2
Military Press (Barbell)
2
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
2
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
-
2
Lunge (Dumbbell)
2 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
-
2
Military Press (Barbell)
2 Sets
-
3
Hammer Curl
2 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
Day 1
1
Incline Bench Press (Barbell)
2 Sets
-
2
Deadlift (Barbell)
2 Sets
-
3
Dip (Bodyweight)
2 Sets
-
4
Preacher Curl (Barbell)
2 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-