Beginner

by Nick G.

15 athletes joined

Program Description

Gain lean mass, strength, and increase technical proficiency in the main lifts.

Program Overview

Level
Beginner
Goal
Athletics, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 05, 2024 07:14
Last Edited
Aug 10, 2024 09:50

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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Bench Press (Barbell)

1

1

1

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

3

Deadlift (Barbell)

1

1

1

8 reps

8 reps

8 reps

RPE 6

RPE 7

RPE 8

Day 1

1

Squat (Barbell)

1

1

2

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Bench Press (Barbell)

1

1

2

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

3

Deadlift (Barbell)

1

1

1

8 reps

8 reps

8 reps

RPE 6

RPE 7

RPE 8

Day 1

1

Squat (Barbell)

1

1

2

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Bench Press (Barbell)

1

1

2

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

3

Deadlift (Barbell)

1

1

1

8 reps

8 reps

8 reps

RPE 6

RPE 7

RPE 8

Day 1

1

Squat (Barbell)

1

1

2

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Bench Press (Barbell)

1

1

2

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

3

Deadlift (Barbell)

1

1

2

8 reps

8 reps

8 reps

RPE 6

RPE 7

RPE 8

Day 2

1

Overhead Press (Barbell)

1

1

1

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Squat (Barbell)

1

1

1

7 reps

7 reps

7 reps

RPE 6

RPE 7

RPE 8

3

Barbell Row

1

1

1

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

Day 2

1

Overhead Press (Barbell)

1

1

2

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Squat (Barbell)

1

1

2

7 reps

7 reps

7 reps

RPE 6

RPE 7

RPE 8

3

Barbell Row

1

1

2

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

Day 2

1

Overhead Press (Barbell)

1

1

2

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Squat (Barbell)

1

1

2

7 reps

7 reps

7 reps

RPE 6

RPE 7

RPE 8

3

Barbell Row

1

1

2

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

Day 2

1

Overhead Press (Barbell)

1

1

2

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Squat (Barbell)

1

1

2

7 reps

7 reps

7 reps

RPE 6

RPE 7

RPE 8

3

Barbell Row

1

1

2

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

Day 3

1

Deadlift (Barbell)

1

1

1

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Bench Press (Barbell)

1

1

1

8 reps

8 reps

8 reps

RPE 6

RPE 7

RPE 8

3

Squat (Barbell)

1

1

1

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

Day 3

1

Deadlift (Barbell)

1

1

2

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Bench Press (Barbell)

1

1

2

8 reps

8 reps

8 reps

RPE 6

RPE 7

RPE 8

3

Squat (Barbell)

1

1

2

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

Day 3

1

Deadlift (Barbell)

1

1

2

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Bench Press (Barbell)

1

1

2

8 reps

8 reps

8 reps

RPE 6

RPE 7

RPE 8

3

Squat (Barbell)

1

1

2

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

Day 3

1

Deadlift (Barbell)

1

1

2

4 reps

4 reps

4 reps

RPE 6

RPE 7

RPE 8

2

Bench Press (Barbell)

1

1

2

8 reps

8 reps

8 reps

RPE 6

RPE 7

RPE 8

3

Squat (Barbell)

1

1

2

10 reps

10 reps

10 reps

RPE 6

RPE 7

RPE 8

Day 2

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

4 Reps

4 Reps

4 Reps

@6

@7

@8

2

Squat (Barbell)

1 Set

1 Set

1 Set

7 Reps

7 Reps

7 Reps

@6

@7

@8

3

Barbell Row

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@6

@7

@8

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

4 Reps

4 Reps

4 Reps

@6

@7

@8

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

@6

@7

@8

3

Squat (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@6

@7

@8

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

4 Reps

4 Reps

4 Reps

@6

@7

@8

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@6

@7

@8

3

Deadlift (Barbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

@6

@7

@8