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BoostcampPNG

Fien to Fine 😉

by Jan D.
18 athletes joined

Program Description

Basic novice workout program Progressive rpe Add 2-5 kgon lowerbody 1-2 kg on upper

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 29, 2024 06:31
  • Last Edited
    Aug 08, 2024 02:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8