logo
BoostcampPNG

Strength building

by Lucia
2 athletes joined

Program Description

Novice-friendly workouts to help gain strength and build muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 22, 2024 05:50
  • Last Edited
    Nov 23, 2024 10:08
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Machine)
5 Sets
8 Reps
@7
3
Skull Crusher (Barbell)
5 Sets
8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
5 Sets
8 Reps
@7
5
Incline Bench Press (Smith Machine)
5 Sets
8 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
@7
2
Leg Extension
5 Sets
8 Reps
@7
3
Seated Hamstring Curl
5 Sets
8 Reps
@7
4
Hip Thrust (Machine)
5 Sets
8 Reps
@7
5
Standing Calf Raise
5 Sets
8 Reps
@7
Day 3
1
Lat Pulldown
5 Sets
8 Reps
@7
2
Incline Curl (Dumbbell)
5 Sets
8 Reps
@7
3
Bent Over Row (Dumbbell)
5 Sets
8 Reps
@7
4
Hammer Curl
5 Sets
8 Reps
@7
5
Rear Delt Fly (Machine)
5 Sets
8 Reps
@7