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BoostcampPNG

Full body beginner's

by King Zong
2 athletes joined

Program Description

A full body program to acclimate both male and female beginners to the gym. I recommend a 6 min light cardio warm-up pre-workout and 12 min cardio session post workout.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 15, 2024 08:02
  • Last Edited
    May 27, 2024 02:59
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Paused)
3
5 reps
60%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 6
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 6
6
Cable Crunch
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Paused)
4
5 reps
70%
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
6
Cable Crunch
2
8-10 reps
RPE 7
7
Accessory Workout Of Choice
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Bench Press (Paused)
5
4 reps
80%
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Cable Crunch
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Bench Press (Paused)
4
2 reps
90%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Cable Crunch
2
8-10 reps
RPE 9
7
Accessory Workout Of Choice
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
50%
2
Bench Press (Paused)
3
3 reps
50%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 6
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 6
6
Cable Crunch
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
50%
2
Bench Press (Paused)
3
3 reps
50%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 6
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 6
6
Cable Crunch
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bench Press (Paused)
3
5 reps
65%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 6-6.5
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 6-6.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 6-6.5
6
Cable Crunch
2
8-10 reps
RPE 6-6.5
7
Accessory Workout Of Choice
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Paused)
3
4 reps
70%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 7
6
Cable Crunch
2
8-10 reps
RPE 7
7
Accessory Workout Of Choice
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
80%
2
Bench Press (Paused)
4
2 reps
80%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
6
Cable Crunch
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bench Press (Paused)
3
2 reps
80%
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8
4
Cable Crunch
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Bench Press (Paused)
3
5 reps
60%
3
Military Press (Barbell)
3
6-10 reps
60%
4
Pull Through (Cable)
3
6-10 reps
RPE 6
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 6
6
Suitcase Deadlift
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Paused)
4
5 reps
70%
3
Military Press (Barbell)
3
8-10 reps
70%
4
Pull Through (Cable)
3
8-10 reps
RPE 7
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
6
Suitcase Deadlift
2
10-12 reps
RPE 7
7
Accessory Workout Of Choice
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
2
Bench Press (Paused)
5
4 reps
80%
3
Military Press (Barbell)
3
4-6 reps
80%
4
Pull Through (Cable)
3
8-10 reps
RPE 8
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
6
Suitcase Deadlift
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Bench Press (Paused)
4
2 reps
90%
3
Military Press (Barbell)
3
4-6 reps
90%
4
Pull Through (Cable)
3
8-10 reps
RPE 9
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
6
Suitcase Deadlift
2
8-10 reps
RPE 9
7
Accessory Workout Of Choice
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
50%
2
Bench Press (Paused)
3
3 reps
50%
3
Military Press (Barbell)
3
3-4 reps
50%
4
Pull Through (Cable)
3
6-10 reps
RPE 6
5
Glute Bridge (Barbell)
3
6-10 reps
RPE 6
6
Suitcase Deadlift
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
50%
2
Bench Press (Paused)
3
3 reps
50%
3
Military Press (Barbell)
3
3-4 reps
50%
4
Pull Through (Cable)
3
6-10 reps
RPE 6
5
Glute Bridge (Barbell)
3
6-10 reps
RPE 6
6
Suitcase Deadlift
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Bench Press (Paused)
3
5 reps
65%
3
Military Press (Barbell)
3
6-10 reps
RPE 6-6.5
4
Pull Through (Cable)
3
6-10 reps
RPE 6-6.5
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 6-6.5
6
Suitcase Deadlift
2
8-10 reps
RPE 6-6.5
7
Accessory Workout Of Choice
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Bench Press (Paused)
3
4 reps
70%
3
Military Press (Barbell)
3
4-6 reps
RPE 8
4
Pull Through (Cable)
3
6-10 reps
RPE 8
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
6
Suitcase Deadlift
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
80%
2
Bench Press (Paused)
4
2 reps
80%
3
Military Press (Barbell)
3
2-4 reps
RPE 8
4
Pull Through (Cable)
3
6-10 reps
RPE 8
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
6
Suitcase Deadlift
2
8-10 reps
RPE 6-6.5
7
Accessory Workout Of Choice
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Bench Press (Paused)
3
2 reps
80%
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Hammer Curl
2
10 reps
RPE 8
5
Hanging Toes To Bar
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
65%
2
Bench Press (Paused)
3
3 reps
65%
3
Hammer Curl
3
8-10 reps
RPE 6.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 6.5
5
Lat Pulldown
3
8-10 reps
RPE 6.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 6.5
7
Accessory Workout Of Choice
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Bench Press (Paused)
4
3 reps
75%
3
Hammer Curl
3
8-10 reps
RPE 7.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 7.5
5
Lat Pulldown
3
8-10 reps
RPE 7.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 7.5
7
Accessory Workout Of Choice
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
85%
3
Hammer Curl
3
8-10 reps
RPE 8.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 8.5
5
Lat Pulldown
3
8-10 reps
RPE 8.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 8.5
7
Accessory Workout Of Choice
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Bench Press (Paused)
4
2 reps
95%
3
Hammer Curl
3
6-10 reps
RPE 9.5
4
Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
5
Lat Pulldown
3
6-10 reps
RPE 9.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 9.5
7
Accessory Workout Of Choice
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
55%
2
Bench Press (Paused)
3
4 reps
55%
3
Hammer Curl
3
6-10 reps
RPE 6
4
Tricep Extension (Cable)
3
6-10 reps
RPE 6
5
Lat Pulldown
3
6-10 reps
RPE 6
6
Hanging Toes To Bar
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
55%
2
Bench Press (Paused)
3
4 reps
55%
3
Hammer Curl
3
6-10 reps
RPE 6
4
Tricep Extension (Cable)
3
6-10 reps
RPE 6
5
Lat Pulldown
3
6-10 reps
RPE 6
6
Hanging Toes To Bar
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
65%
2
Bench Press (Paused)
3
3 reps
65%
3
Hammer Curl
3
8-10 reps
RPE 6-6.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 6-6.5
5
Lat Pulldown
3
8-10 reps
RPE 6-6.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 6.5
7
Accessory Workout Of Choice
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Paused)
3
4 reps
70%
3
Hammer Curl
3
8-10 reps
RPE 7.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 7.5
5
Lat Pulldown
3
8-10 reps
RPE 7.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 7.5
7
Accessory Workout Of Choice
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
80%
2
Bench Press (Paused)
4
2 reps
80%
3
Hammer Curl
3
8-10 reps
RPE 8
4
Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Hanging Toes To Bar
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Leg Press
3
5 reps
RPE 6
3
Wide Grip Lat Pulldown
3
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
2
Dip (Weighted)
3
6-10 reps
RPE 6
3
Standing Pullover (Cable)
3
8-10 reps
RPE 6
4
Liu Raises
3
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6
7
Kickstand Squat
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Dip (Weighted)
3
6-10 reps
RPE 7.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 7.5
4
Liu Raises
3
10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7.5
7
Kickstand Squat
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
2
Dip (Weighted)
3
6-10 reps
RPE 8.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 8.5
4
Liu Raises
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
7
Kickstand Squat
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 9.5
4
Liu Raises
3
10 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
7
Kickstand Squat
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 6
2
Dip (Weighted)
3
3-5 reps
RPE 6
3
Standing Pullover (Cable)
3
8-10 reps
RPE 6
4
Liu Raises
3
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6
7
Kickstand Squat
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 6
2
Dip (Weighted)
3
3-5 reps
RPE 6
3
Standing Pullover (Cable)
3
8-10 reps
RPE 6
4
Liu Raises
3
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6
7
Kickstand Squat
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-6.5
2
Dip (Weighted)
3
6-10 reps
RPE 6.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 6-6.5
4
Liu Raises
3
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
7
Kickstand Squat
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Dip (Weighted)
3
6-10 reps
RPE 7.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 7.5
4
Liu Raises
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7.5
7
Kickstand Squat
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Standing Pullover (Cable)
3
8-10 reps
RPE 8
4
Liu Raises
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
Kickstand Squat
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Bench Press (Barbell)
3
1 reps
RPE 10
3
Deadlift (Barbell)
3
1 reps
RPE 10
Week 1
1 / 10 Weeks
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6
2
Dip (Weighted)
3 Sets
6-10 Reps
@6
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@6
4
Liu Raises
3 Sets
10 Reps
@6
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6
7
Kickstand Squat
2 Sets
10 Reps
@6
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
65%
2
Bench Press (Paused)
3 Sets
3 Reps
65%
3
Hammer Curl
3 Sets
8-10 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@6.5
5
Lat Pulldown
3 Sets
8-10 Reps
@6.5
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@6.5
7
Accessory Workout Of Choice
1 Set
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
Military Press (Barbell)
3 Sets
6-10 Reps
60%
4
Pull Through (Cable)
3 Sets
6-10 Reps
@6
5
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@6
6
Suitcase Deadlift
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
Bent Over Row (Barbell, Paused)
3 Sets
6-10 Reps
@6
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@6
6
Cable Crunch
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set