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My starter routine

by Daniil N.

Program Description

Build strength and get used to training

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 11, 2024 12:13
  • Last Edited
    May 07, 2024 10:29
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Week 1
1 / 10 Weeks
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
-
1B
Seated Row (Cable)
3 Sets
20 Reps
-
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
-
2B
Shrug (Dumbbell)
3 Sets
20 Reps
-
3A
Hammer Curl
3 Sets
12 Reps
-
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
-
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
-
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
-
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
-
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
-
3A
Skull Crusher
3 Sets
15 Reps
-
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5A
Decline Crunch
3 Sets
15 Reps
-
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
18 Reps
-
2A
Leg Press (45 Degrees)
1 Set
-
2B
Split Squat (Dumbbell)
1 Set
-
3A
Lying Leg Curl
1 Set
-
3B
Leg Curl
1 Set
-
4A
Suitcase Carry
3 Sets
2 mins
-
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-