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CIDEN-training: 3 times/week beginner program

by CIDEN training
2 athletes joined
5.0
(1 rating)

Program Description

This beginner training program is designed to help you gain strength and get you ready for harder programs. Perfect for those with some or non experience in lifting. This program has easy to follow workouts, which will make sure you make progress without feeling overwhelmed. This program is made by CIDEN-traning-group.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 23, 2024 01:47
  • Last Edited
    Nov 20, 2024 11:16
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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
Walk
1
-
2
Run
1
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bench Press (Barbell)
1
3
10-20 reps
8-12 reps
-
-
4
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Tricep Pushdown (Cable)
1
3
10-20 reps
8-12 reps
-
-
6
Russian Twist (Dumbbell)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
4
Leg Press
1
3
10-20 reps
8-12 reps
-
-
5
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Machine)
1
3
10-20 reps
8-12 reps
-
-
5
Sit Up
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Walk
1 Set
5 mins
-
2
Run
1 Set
10 mins
-
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
4
Leg Press
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
5
Leg Curl
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
Day 4
1
Walk
1 Set
30 mins
-
Day 3
1
Walk
1 Set
5 mins
-
2
Run
1 Set
10 mins
-
3
Lat Pulldown
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
4
Seated Row (Machine)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
5
Sit Up
3 Sets
10-20 Reps
-
Day 1
1
Walk
1 Set
-
2
Run
1 Set
-
3
Bench Press (Barbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
4
Bicep Curl (Cable)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
6
Russian Twist (Dumbbell)
3 Sets
10-30 Reps
-