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Supersets for Newbies

by Rick H.
2 athletes joined

Program Description

Build strength from scratch

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 10, 2024 05:54
  • Last Edited
    Sep 28, 2024 10:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7