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BoostcampPNG

Beginner trainingsplan

by Kenneth
5 athletes joined

Program Description

Get starte

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2024 08:02
  • Last Edited
    Oct 22, 2024 04:41
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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
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 6
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
-
-
-
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
-
4
Squat (Paused)
4 Sets
5 Reps
-
Day 2
No exercises added to this day
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
1 Set
8 Reps
-
-
3
Deadlift (Paused)
4 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
No exercises added to this day
Day 6
No exercises added to this day
Day 5
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
-
-
-
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
-
4
Squat (Paused)
4 Sets
5 Reps
-
Day 7
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
1 Set
8 Reps
-
-
3
Deadlift (Paused)
4 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-