LON’s Starter Program

by Dimitri Z.

1 athletes joined

Program Description

Getting back into lifting.

Program Overview

Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 06, 2025 08:00
Last Edited
Jan 06, 2025 08:24

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

5-10 reps

-

2

Bench Press (Barbell)

3

5-10 reps

-

3

Dead Bug

2

1 mins

-

4

Standing Calf Raise

2

15-25 reps

-

Day 1

1

Squat (Barbell)

3

5-10 reps

-

2

Bench Press (Barbell)

3

5-10 reps

-

3

Dead Bug

2

1 mins

-

4

Standing Calf Raise

2

15-25 reps

-

Day 1

1

Squat (Barbell)

3

5-10 reps

-

2

Bench Press (Barbell)

3

5-10 reps

-

3

Dead Bug

2

1 mins

-

4

Standing Calf Raise

2

15-25 reps

-

Day 1

1

Squat (Barbell)

3

5-10 reps

-

2

Bench Press (Barbell)

3

5-10 reps

-

3

Dead Bug

2

1 mins

-

4

Standing Calf Raise

2

15-25 reps

-

Day 2

1

Dumbbell Row

3

10-15 reps

-

2

Lateral Raise (Dumbbell)

3

10-15 reps

-

3

Romanian Deadlift (Barbell)

3

6-10 reps

-

4

Ab Wheel

2

AMRAP

-

Day 2

1

Dumbbell Row

3

10-15 reps

-

2

Lateral Raise (Dumbbell)

3

10-15 reps

-

3

Romanian Deadlift (Barbell)

3

6-10 reps

-

4

Ab Wheel

2

AMRAP

-

Day 2

1

Dumbbell Row

3

10-15 reps

-

2

Lateral Raise (Dumbbell)

3

10-15 reps

-

3

Romanian Deadlift (Barbell)

3

6-10 reps

-

4

Ab Wheel

2

AMRAP

-

Day 2

1

Dumbbell Row

3

10-15 reps

-

2

Lateral Raise (Dumbbell)

3

10-15 reps

-

3

Romanian Deadlift (Barbell)

3

6-10 reps

-

4

Ab Wheel

2

AMRAP

-

Day 1

1

Squat (Barbell)

3 Sets

5-10 Reps

-

2

Bench Press (Barbell)

3 Sets

5-10 Reps

-

3

Dead Bug

2 Sets

1 mins

-

4

Standing Calf Raise

2 Sets

15-25 Reps

-

Day 2

1

Dumbbell Row

3 Sets

10-15 Reps

-

2

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

-

3

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

-

4

Ab Wheel

2 Sets

AMRAP

-