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BoostcampPNG

Custom beginner

by Miroslav N.

Program Description

Simple beginner strength program

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 13, 2024 04:23
  • Last Edited
    Dec 15, 2024 01:12
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
70%
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
70%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
70%
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
70%
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
3 Reps
70%
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Paused)
5 Sets
3 Reps
70%
2
High Bar Squat (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
70%
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-