Program Description
This novice-friendly training program is designed to help you gain strength. Perfect for those who want to learn lifting techniques and improve physical appearance, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.
Program Overview
- LevelNovice
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 03, 2025 08:09
- Last EditedFeb 10, 2025 08:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Bench Press (Close Grip)2 Sets
-
3
Pec Deck (Machine)1 Set
-
4
Lateral Raise (Dumbbell)3 Sets
-
5
Seated Overhead Press (Dumbbell)2 Sets
-
6
Single Arm Pushdown3 Sets
-
7
Overhead Tricep Extension (Cable)3 Sets
-
Day 2
1
Lat Pulldown3 Sets
-
2
T-Bar Row2 Sets
-
3
Seated Row (Cable)3 Sets
-
4
Bicep Curl (Cable)3 Sets
-
5
Preacher Curl (Barbell)2 Sets
-
Day 3
1
Hack Squat3 Sets
-
2
Leg Press (45 Degrees)2 Sets
-
3
Leg Extension3 Sets
-
4
Hamstring Curl3 Sets
-
5
Romanian Deadlift (Barbell)2 Sets
-
Day 4
1
Bench Press (Barbell)3 Sets
-
2
Pec Deck (Machine)2 Sets
-
3
Lateral Raise (Dumbbell)3 Sets
-
4
Single Arm Pushdown3 Sets
-
5
Overhead Tricep Extension (Cable)3 Sets
-
Day 5
1
Barbell Row3 Sets
-
2
Lat Pulldown (Close Grip)3 Sets
-
3
Bicep Curl (Cable)3 Sets
-
4
Hammer Curl3 Sets
-
Day 6
1
Squat (Smith Machine)3 Sets
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2
Leg Extension3 Sets
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3
Hamstring Curl4 Sets
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4
Lunge (Dumbbell)3 Sets
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