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Full Body Beginner Bodybuilding Plan

by JL
4 athletes joined

Program Description

Beginner's Breakout Plan: Targets Every Muscle Group with Gradual Progression This regimen is tailored to introduce beginners to a bodybuilding-style routine, gradually increasing intensity each week. Maintain manageable weights to achieve 12-16 reps per set. Push close to failure (1-2 reps left) on the final set of each exercise to gauge appropriate weights. Rest adequately between sets, typically 1-2 minutes for most exercises.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 29, 2024 08:56
  • Last Edited
    Sep 07, 2024 03:51
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
Overhead Press (Barbell)
2
3
Lat Pulldown (Machine)
2
4
Bicep Curl (Barbell)
2
5
Calf Press (Leg Press Machine)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
2
Overhead Press (Barbell)
2
3
Lat Pulldown (Machine)
3
4
Bicep Curl (Barbell)
2
5
Calf Press (Leg Press Machine)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
2
Overhead Press (Barbell)
3
3
Lat Pulldown (Machine)
4
4
Bicep Curl (Barbell)
3
5
Calf Press (Leg Press Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
2
Overhead Press (Barbell)
3
3
Lat Pulldown (Machine)
4
4
Bicep Curl (Barbell)
3
5
Calf Press (Leg Press Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
2
Overhead Press (Barbell)
3
3
Lat Pulldown (Machine)
4
4
Bicep Curl (Barbell)
3
5
Calf Press (Leg Press Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
2
Lat Pulldown (Machine)
3
3
Bicep Curl (Barbell)
3
4
Calf Press (Leg Press Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Slant Board Situp
2
3
Tricep Pushdown (Cable)
2
4
Lateral Raise (Dumbbell)
2
5
Shrugs (Smith Machine)
2
6
Leg Extension
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Slant Board Situp
2
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
2
5
Shrugs (Smith Machine)
2
6
Leg Extension
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Slant Board Situp
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
3
5
Shrugs (Smith Machine)
3
6
Leg Extension
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Slant Board Situp
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
3
5
Shrugs (Smith Machine)
3
6
Leg Extension
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Slant Board Situp
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
3
5
Shrugs (Smith Machine)
3
6
Leg Extension
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Tricep Pushdown (Cable)
3
3
Leg Extension
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
Hip Thrust (Machine)
2
3
Incline Curl (Dumbbell)
2
4
Leg Curl
2
5
Standing Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
2
Hip Thrust (Machine)
2
3
Incline Curl (Dumbbell)
2
4
Leg Curl
2
5
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
2
Hip Thrust (Machine)
3
3
Incline Curl (Dumbbell)
3
4
Leg Curl
3
5
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
2
Hip Thrust (Machine)
3
3
Incline Curl (Dumbbell)
3
4
Leg Curl
3
5
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
2
Hip Thrust (Machine)
3
3
Incline Curl (Dumbbell)
3
4
Leg Curl
3
5
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
2
Incline Curl (Dumbbell)
3
3
Leg Curl
3
4
Standing Calf Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
2
Hack Squat
2
3
Chest Fly (Machine)
2
4
Reverse Fly (Machine)
2
5
Leg Raise (Captain's Chair)
2
6
Reverse Wrist Curl (Barbell)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
2
Hack Squat
3
3
Chest Fly (Machine)
3
4
Reverse Fly (Machine)
2
5
Leg Raise (Captain's Chair)
2
6
Reverse Wrist Curl (Barbell)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Hack Squat
3
3
Chest Fly (Machine)
4
4
Reverse Fly (Machine)
3
5
Leg Raise (Captain's Chair)
3
6
Reverse Wrist Curl (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Hack Squat
4
3
Chest Fly (Machine)
4
4
Reverse Fly (Machine)
3
5
Leg Raise (Captain's Chair)
3
6
Reverse Wrist Curl (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Hack Squat
4
3
Chest Fly (Machine)
4
4
Reverse Fly (Machine)
3
5
Leg Raise (Captain's Chair)
3
6
Reverse Wrist Curl (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Hack Squat
3
3
Chest Fly (Machine)
3
4
Leg Raise (Captain's Chair)
3
Week 1
1 / 6 Weeks
Day 1
1
Stiff Leg Deadlift
2 Sets
2
Overhead Press (Barbell)
2 Sets
3
Lat Pulldown (Machine)
2 Sets
4
Bicep Curl (Barbell)
2 Sets
5
Calf Press (Leg Press Machine)
2 Sets
Day 2
1
Bench Press (Barbell)
2 Sets
2
Slant Board Situp
2 Sets
3
Tricep Pushdown (Cable)
2 Sets
4
Lateral Raise (Dumbbell)
2 Sets
5
Shrugs (Smith Machine)
2 Sets
6
Leg Extension
2 Sets
Day 3
1
Barbell Row
2 Sets
2
Hip Thrust (Machine)
2 Sets
3
Incline Curl (Dumbbell)
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 4
1
Dip (Bodyweight)
2 Sets
2
Hack Squat
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Reverse Fly (Machine)
2 Sets
5
Leg Raise (Captain's Chair)
2 Sets
6
Reverse Wrist Curl (Barbell)
2 Sets