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BoostcampPNG

Noob Gains v3

by Joe L.

Program Description

Go forward, we must. My personal 4 day split with Upper/Lower Day A/B.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 06:15
  • Last Edited
    Feb 20, 2025 01:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
8 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
8
Deficit Push Up
2
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pendlay Row
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Pendlay Row
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Pendlay Row
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Pendlay Row
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Pendlay Row
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Pull-Up (Band)
5
10 reps
-
3
Bench Press (Wide Grip)
1
2
10 reps
-
-
4
Single Arm Row (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
8 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
8
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
8 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
8
Deficit Push Up
2
30 reps
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@9
3
Glute-Ham Raise
3 Sets
6 Reps
@7
4
Back Extension (Weighted)
3 Sets
8 Reps
@8
5
Cable Adductor (Inside) Raise (Cable)
2 Sets
10 Reps
@6
6
Cable Abductor (Outside) Riase (Cable)
2 Sets
10 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
10 Reps
@5
@7
@9
2
Power Clean
3 Sets
6 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Wood Chop
3 Sets
10 Reps
@9
5
Cable Crunch
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Pendlay Row
3 Sets
8 Reps
@9
3
Dip (Bodyweight)
3 Sets
8 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
5
Lateral Raise (Cable)
3 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
7
Deficit Push Up
2 Sets
30 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@9
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@8
@7
3
Bench Press (Wide Grip)
3 Sets
8 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@9