Beginning Gym Path

by Anton Razumov

Program Description

Back to the gym afterwards

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Dumbbell Only
Program Length
2 weeks
Time Per Workout
40 minutes
Created
Mar 13, 2024 12:47
Last Edited
Oct 26, 2024 07:25

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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BlogBannerPC

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

Day 1

1

Stretching

1

5 mins

RPE 6

2

Floor Press (Dumbbell)

4

10 reps

RPE 8

3

Overhead Press (Dumbbell)

4

8 reps

RPE 8

4

Front Squat (Dumbbell)

4

8 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 1

1

Stretching

1

5 mins

RPE 6

2

Floor Press (Dumbbell)

4

10 reps

RPE 8

3

Overhead Press (Dumbbell)

4

8 reps

RPE 8

4

Front Squat (Dumbbell)

4

8 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 2

1

Stretching

1

5 mins

RPE 8

2

Upright Row (Dumbbell)

3

10 reps

RPE 8

3

Deadlift (Dumbbell)

4

8 reps

RPE 8

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 2

1

Stretching

1

5 mins

RPE 8

2

Upright Row (Dumbbell)

3

10 reps

RPE 8

3

Deadlift (Dumbbell)

4

8 reps

RPE 8

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 3

1

Stretching

1

5 mins

RPE 6

2

Floor Press (Dumbbell)

4

10 reps

RPE 8

3

Overhead Press (Dumbbell)

4

8 reps

RPE 8

4

Front Squat (Dumbbell)

4

8 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 3

1

Stretching

1

5 mins

RPE 6

2

Floor Press (Dumbbell)

4

10 reps

RPE 8

3

Overhead Press (Dumbbell)

4

8 reps

RPE 8

4

Front Squat (Dumbbell)

4

8 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 4

1

Stretching

1

5 mins

RPE 8

2

Upright Row (Dumbbell)

3

10 reps

RPE 8

3

Deadlift (Dumbbell)

4

8 reps

RPE 8

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 4

1

Stretching

1

5 mins

RPE 8

2

Upright Row (Dumbbell)

3

10 reps

RPE 8

3

Deadlift (Dumbbell)

4

8 reps

RPE 8

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 5

1

Stretching

1

5 mins

RPE 6

2

Floor Press (Dumbbell)

4

10 reps

RPE 8

3

Overhead Press (Dumbbell)

4

8 reps

RPE 8

4

Front Squat (Dumbbell)

4

8 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 5

1

Stretching

1

5 mins

RPE 6

2

Floor Press (Dumbbell)

4

10 reps

RPE 8

3

Overhead Press (Dumbbell)

4

8 reps

RPE 8

4

Front Squat (Dumbbell)

4

8 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 6

1

Stretching

1

5 mins

RPE 8

2

Upright Row (Dumbbell)

3

10 reps

RPE 8

3

Deadlift (Dumbbell)

4

8 reps

RPE 8

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 6

1

Stretching

1

5 mins

RPE 8

2

Upright Row (Dumbbell)

3

10 reps

RPE 8

3

Deadlift (Dumbbell)

4

8 reps

RPE 8

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 8

5

Stretching

1

5 mins

RPE 8

Day 3

1

Stretching

1 Set

5 mins

@6

2

Floor Press (Dumbbell)

4 Sets

10 Reps

@8

3

Overhead Press (Dumbbell)

4 Sets

8 Reps

@8

4

Front Squat (Dumbbell)

4 Sets

8 Reps

@8

5

Stretching

1 Set

5 mins

@8

Day 5

1

Stretching

1 Set

5 mins

@6

2

Floor Press (Dumbbell)

4 Sets

10 Reps

@8

3

Overhead Press (Dumbbell)

4 Sets

8 Reps

@8

4

Front Squat (Dumbbell)

4 Sets

8 Reps

@8

5

Stretching

1 Set

5 mins

@8

Day 1

1

Stretching

1 Set

5 mins

@6

2

Floor Press (Dumbbell)

4 Sets

10 Reps

@8

3

Overhead Press (Dumbbell)

4 Sets

8 Reps

@8

4

Front Squat (Dumbbell)

4 Sets

8 Reps

@8

5

Stretching

1 Set

5 mins

@8

Day 4

1

Stretching

1 Set

5 mins

@8

2

Upright Row (Dumbbell)

3 Sets

10 Reps

@8

3

Deadlift (Dumbbell)

4 Sets

8 Reps

@8

4

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@8

5

Stretching

1 Set

5 mins

@8

Day 6

1

Stretching

1 Set

5 mins

@8

2

Upright Row (Dumbbell)

3 Sets

10 Reps

@8

3

Deadlift (Dumbbell)

4 Sets

8 Reps

@8

4

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@8

5

Stretching

1 Set

5 mins

@8

Day 2

1

Stretching

1 Set

5 mins

@8

2

Upright Row (Dumbbell)

3 Sets

10 Reps

@8

3

Deadlift (Dumbbell)

4 Sets

8 Reps

@8

4

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@8

5

Stretching

1 Set

5 mins

@8