Begin gym

by brendan

1 athletes joined

Program Description

Starting with gym

Program Overview

Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
10 minutes
Created
Dec 09, 2024 09:58
Last Edited
Dec 11, 2024 01:39

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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

Cardio

1

1

8 mins

-

-

2

Foam Roller Stretch

1

5 mins

-

3

Step-Up (Weighted)

3

8 reps

-

4

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

5

Leg Curl

3

8 reps

-

6

Leg Press

3

8 reps

-

7

Single Leg Press

2

8 reps

-

8

Goblet Squat

3

8 reps

-

Day 1

1

Cardio

1

1

8 mins

-

-

2

Foam Roller Stretch

1

5 mins

-

3

Step-Up (Weighted)

3

8 reps

-

4

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

5

Leg Curl

3

8 reps

-

6

Leg Press

3

8 reps

-

7

Single Leg Press

2

8 reps

-

8

Goblet Squat

3

8 reps

-

Day 1

1

Cardio

1

1

8 mins

-

-

2

Foam Roller Stretch

1

5 mins

-

3

Step-Up (Weighted)

3

8 reps

-

4

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

5

Leg Curl

3

8 reps

-

6

Leg Press

3

8 reps

-

7

Single Leg Press

2

8 reps

-

8

Goblet Squat

3

8 reps

-

Day 1

1

Cardio

1

1

8 mins

-

-

2

Foam Roller Stretch

1

5 mins

-

3

Step-Up (Weighted)

3

8 reps

-

4

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

5

Leg Curl

3

8 reps

-

6

Leg Press

3

8 reps

-

7

Single Leg Press

2

8 reps

-

8

Goblet Squat

3

8 reps

-

Day 2

1

Stretches

1

5 mins

-

2

Bench Press (Barbell)

3

8 reps

-

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Push Up

2

1

8 reps

-

-

5

Preacher Curl (Barbell)

3

8 reps

-

6

Bicep Curl (Dumbbell)

3

8 reps

-

Day 2

1

Stretches

1

5 mins

-

2

Bench Press (Barbell)

3

8 reps

-

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Push Up

2

1

8 reps

-

-

5

Preacher Curl (Barbell)

3

8 reps

-

6

Bicep Curl (Dumbbell)

3

8 reps

-

Day 2

1

Stretches

1

5 mins

-

2

Bench Press (Barbell)

3

8 reps

-

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Push Up

2

1

8 reps

-

-

5

Preacher Curl (Barbell)

3

8 reps

-

6

Bicep Curl (Dumbbell)

3

8 reps

-

Day 2

1

Stretches

1

5 mins

-

2

Bench Press (Barbell)

3

8 reps

-

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Push Up

2

1

8 reps

-

-

5

Preacher Curl (Barbell)

3

8 reps

-

6

Bicep Curl (Dumbbell)

3

8 reps

-

Day 3

1

Lat Pulldown

3

8 reps

-

2

Single Arm Row (Dumbbell)

3

8 reps

-

3

Chest Supported Row (Dumbbell)

3

8 reps

-

4

Back Extension

3

8 reps

-

5

Seated Row (Cable)

3

8 reps

-

Day 3

1

Lat Pulldown

3

8 reps

-

2

Single Arm Row (Dumbbell)

3

8 reps

-

3

Chest Supported Row (Dumbbell)

3

8 reps

-

4

Back Extension

3

8 reps

-

5

Seated Row (Cable)

3

8 reps

-

Day 3

1

Lat Pulldown

3

8 reps

-

2

Single Arm Row (Dumbbell)

3

8 reps

-

3

Chest Supported Row (Dumbbell)

3

8 reps

-

4

Back Extension

3

8 reps

-

5

Seated Row (Cable)

3

8 reps

-

Day 3

1

Lat Pulldown

3

8 reps

-

2

Single Arm Row (Dumbbell)

3

8 reps

-

3

Chest Supported Row (Dumbbell)

3

8 reps

-

4

Back Extension

3

8 reps

-

5

Seated Row (Cable)

3

8 reps

-

Day 2

1

Stretches

1 Set

5 mins

-

2

Bench Press (Barbell)

3 Sets

8 Reps

-

3

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

4

Push Up

2 Sets

1 Set

8 Reps

-

-

5

Preacher Curl (Barbell)

3 Sets

8 Reps

-

6

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

Day 1

1

Cardio

1 Set

1 Set

8 mins

-

-

2

Foam Roller Stretch

1 Set

5 mins

-

3

Step-Up (Weighted)

3 Sets

8 Reps

-

4

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

-

5

Leg Curl

3 Sets

8 Reps

-

6

Leg Press

3 Sets

8 Reps

-

7

Single Leg Press

2 Sets

8 Reps

-

8

Goblet Squat

3 Sets

8 Reps

-

Day 3

1

Lat Pulldown

3 Sets

8 Reps

-

2

Single Arm Row (Dumbbell)

3 Sets

8 Reps

-

3

Chest Supported Row (Dumbbell)

3 Sets

8 Reps

-

4

Back Extension

3 Sets

8 Reps

-

5

Seated Row (Cable)

3 Sets

8 Reps

-