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Get Started in the Gym

by Dan M.
7 athletes joined

Program Description

To get used to a simple program whilst starting the gym.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 08, 2024 07:37
  • Last Edited
    Jan 20, 2025 01:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
RPE 6
2
Goblet Squat
2
15 reps
RPE 6
3
Seated Hamstring Curl
2
15 reps
RPE 6
4
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
5
Hip Adductor (Machine)
2
15 reps
RPE 6
6
Hip Abductor (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
RPE 6
2
Goblet Squat
2
15 reps
RPE 6
3
Seated Hamstring Curl
2
15 reps
RPE 6
4
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
5
Hip Adductor (Machine)
2
15 reps
RPE 6
6
Hip Abductor (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
RPE 6
2
Goblet Squat
2
15 reps
RPE 6
3
Seated Hamstring Curl
2
15 reps
RPE 6
4
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
5
Hip Adductor (Machine)
2
15 reps
RPE 6
6
Hip Abductor (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Goblet Squat
3
15 reps
RPE 7
3
Seated Hamstring Curl
3
15 reps
RPE 7
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Goblet Squat
3
15 reps
RPE 7
3
Seated Hamstring Curl
3
15 reps
RPE 7
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Goblet Squat
3
15 reps
RPE 7
3
Seated Hamstring Curl
3
15 reps
RPE 7
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
3
Shoulder Press (Machine)
2
12 reps
RPE 6
4
Lateral Raise (Machine)
2
15 reps
RPE 6
5
Alternating Dumbbell Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
3
Shoulder Press (Machine)
2
12 reps
RPE 6
4
Lateral Raise (Machine)
2
15 reps
RPE 6
5
Alternating Dumbbell Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
3
Shoulder Press (Machine)
2
12 reps
RPE 6
4
Lateral Raise (Machine)
2
15 reps
RPE 6
5
Alternating Dumbbell Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Lateral Raise (Machine)
2
20 reps
RPE 6
5
Alternating Dumbbell Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Lateral Raise (Machine)
2
20 reps
RPE 6
5
Alternating Dumbbell Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Lateral Raise (Machine)
2
20 reps
RPE 6
5
Alternating Dumbbell Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
12 reps
RPE 6
2
Russian Twist
2
20 reps
RPE 6
3
Side Plank
2
0.5 mins
RPE 6
4
Pec Deck (Machine)
2
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
6
French Press
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
12 reps
RPE 6
2
Russian Twist
2
20 reps
RPE 6
3
Side Plank
2
0.5 mins
RPE 6
4
Pec Deck (Machine)
2
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
6
French Press
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
12 reps
RPE 6
2
Russian Twist
2
20 reps
RPE 6
3
Side Plank
2
0.5 mins
RPE 6
4
Pec Deck (Machine)
2
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
6
French Press
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
15 reps
RPE 7
2
Russian Twist
2
20 reps
RPE 7
3
Side Plank
3
0.5 mins
RPE 7
4
Pec Deck (Machine)
2
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
French Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
15 reps
RPE 7
2
Russian Twist
2
20 reps
RPE 7
3
Side Plank
3
0.5 mins
RPE 7
4
Pec Deck (Machine)
2
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
French Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
15 reps
RPE 7
2
Russian Twist
2
20 reps
RPE 7
3
Side Plank
3
0.5 mins
RPE 7
4
Pec Deck (Machine)
2
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
French Press
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 2
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@6
3
Shoulder Press (Machine)
2 Sets
12 Reps
@6
4
Lateral Raise (Machine)
2 Sets
15 Reps
@6
5
Alternating Dumbbell Curl
2 Sets
15 Reps
@6
Day 1
1
Leg Extension
2 Sets
15 Reps
@6
2
Goblet Squat
2 Sets
15 Reps
@6
3
Seated Hamstring Curl
2 Sets
15 Reps
@6
4
Glute Bridge (Bodyweight)
2 Sets
15 Reps
@6
5
Hip Adductor (Machine)
2 Sets
15 Reps
@6
6
Hip Abductor (Machine)
2 Sets
15 Reps
@6
Day 3
1
Push Up (Incline)
2 Sets
12 Reps
@6
2
Russian Twist
2 Sets
20 Reps
@6
3
Side Plank
2 Sets
0.5 mins
@6
4
Pec Deck (Machine)
2 Sets
15 Reps
@6
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@6
6
French Press
2 Sets
12 Reps
@6