Kristen Dunsmore Beginner Program
For new lifters who want to combine foundational strength training with planned cardio workouts.
Overview
The Kristen Dunsmore Beginner program is a 12-week strength program for new lifters who love Squat, Bench, and Deadlift (SBD) but aren’t necessarily preparing for a meet. Whether you're building foundational strength, adding muscle, and imrpoving your cardio, this 4-day per week program provides structured guidance to help you hit your goals.
This is a program for those who are newer to lifting, with under 1 year of consistent training expertience. If you're an intermediate lifter, check out the Kristen Dunsmore Intermediate Program.
Program Overview:
Duration: 12 Weeks
Training Frequency: 4 Days per Week
Target Audience: Beginner Female and Male Lifters
Objective: Increase your strength in the Squat, Bench, Deadlift, and other exercises. Improve whole body muscle and tone. Increase your cardiovascular ability.
Program Philosophy: The core philosophy of the program is to engage the entire body in every training session. Each session begins with compound lifts that are fundamental in powerlifting competitions, such as the squat, bench, and deadlift. These are followed by accessory lifts and bodybuilding movements, providing a comprehensive training approach that enhances overall strength and muscular development. Some days end with cardio workouts to improve your work capacity and heart health.
Program Structure:
Weeks 1-5: Focus on progressively increasing the intensity of compound movements, complemented by accessory and bodybuilding exercises.
Week 6: A deload week to allow for recovery and reduce the risk of overtraining.
Weeks 7-11: The training intensity gradually increases, leading up to a peak in week 12
Week 12: Another deload week to allow for recovery and reduce the risk of overtraining.
Coaching:
Kristen Dunsmore is the founder of Empowerlift Training, which offers remote and in-person coaching services including, fully customized training programs specific to your goals and individual response. Visit https://empowerlifttraining.com/ for more information.
Are you new to strength training and looking to build a solid foundation in the compound lifts — Squat, Bench, and Deadlift (SBD)? Whether you’re just starting out or looking to refine your technique and improve your overall strength, this 12-week beginner strength training program is designed to guide you through the essentials of lifting while also helping you build endurance and fitness through structured cardio workouts.
Program Overview
This program is ideal for beginners who want to focus on the three primary powerlifting movements (SBD) without necessarily training for a competition. It's tailored to help you progressively improve in each lift while gaining overall strength and muscle. You’ll learn to properly execute each movement, avoid common mistakes, and build the confidence to continue progressing in the gym.
The program also integrates cardio to enhance cardiovascular endurance and promote overall health, making it perfect for those who want a well-rounded approach to fitness. By the end of the 12 weeks, you’ll not only see improvements in your strength but also in your stamina, conditioning, and overall fitness.
Key Features of the Program:
Progressive Overload: The foundation of any good strength program, progressive overload ensures that you’re gradually increasing the weight or resistance you lift over time. This approach helps build strength safely and effectively by challenging your muscles while giving them time to adapt.
Focus on SBD Lifts: The program prioritizes the Squat, Bench, and Deadlift, which are the cornerstone movements of strength training. You’ll practice these lifts multiple times per week to improve both technique and strength in each one.
Beginner-Friendly: This program is specifically designed with the beginner in mind. It assumes no prior experience with weightlifting, so each lift will be introduced with clear instructions, focusing on proper form to prevent injury and maximize effectiveness.
Balance of Strength and Cardio: While strength training is the primary focus, this program also incorporates cardio workouts to keep you active and improve endurance. The cardio sessions are planned to complement your lifting days without hindering your strength progress.
Gradual Progression: Over the course of 12 weeks, the program gradually increases in intensity. The first few weeks will help you master the basic movements and build a foundation, while the later weeks will push you to lift heavier weights, improving your overall strength and muscle development.
Cardio Integration
The cardio workouts in this program are designed to enhance your overall endurance without interfering with your strength gains. On cardio days, you’ll have the option to do low-intensity steady-state cardio, such as walking or cycling, or more intense interval training (HIIT) to boost your conditioning.
By combining cardio with strength training, you’ll not only improve your heart health but also increase your overall work capacity. This allows you to handle more challenging workouts in the future as your body becomes more conditioned to handle both strength and endurance demands.
Program Goals
This program has a few primary objectives, all of which are achievable within the 12-week time frame:
Build Foundational Strength: You’ll steadily build strength in the three main lifts — Squat, Bench, and Deadlift — with a focus on technique and form.
Improve Technique: The program emphasizes mastering the basics. Proper form is key to lifting safely and effectively, and this program will give you the tools to lift with confidence and precision.
Increase Endurance: Through integrated cardio workouts, you’ll improve your cardiovascular health, ensuring that your fitness is well-rounded and not just limited to strength.
Develop Muscle: As a beginner, you’ll notice muscle growth (hypertrophy) alongside your strength gains, especially in the lower body, chest, and back. This is a natural result of progressive overload and consistent training.
Gain Confidence: The program is designed to take you from beginner to someone who is comfortable in the gym, understands the key lifts, and knows how to structure a workout routine effectively.
Why This Program is Perfect for Beginners
Starting a new strength training program can feel intimidating, but this 12-week guide simplifies the process. You’ll be introduced to the foundational lifts in a way that is easy to understand and gradually scaled to match your increasing strength. The combination of strength training and cardio also makes this program ideal for someone looking for a balanced approach to fitness.
For those who are serious about building a solid foundation in the Squat, Bench, and Deadlift, this program provides the ideal framework. It’s not just about lifting more weight — it’s about lifting smarter and training your body to handle the rigors of consistent exercise while also improving overall health and endurance.
Now Available on the Boostcamp App
This 12-week beginner strength program is now available in the paid version of the Boostcamp App, where you’ll have access to all the tools and resources you need to succeed. Track your progress, stay motivated, and follow along with detailed workout plans that are easy to follow and adjust to your personal fitness level.
With Boostcamp, you’ll get more than just a workout plan — you’ll join a community of lifters and fitness enthusiasts who are all striving for their best, making it the perfect way to start your strength training journey. Whether you want to get stronger, fitter, or just feel more confident in the gym, this program is your first step toward reaching your goals.
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 60% |
| 2 | Leg Press | 3 | 10–12 reps | @7–8 |
| 3 | Romanian Deadlift (Barbell) | 3 | 10–12 reps | @6–7 |
| Superset | ||||
| 4A | Back Extension | 2 | 10–12 reps | @7–8 |
| 4B | Plank (Weighted) | 2 | 30 sec | — |
| 5 | Cardio (LISS) | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | 60% |
| 2 | Overhead Press (Barbell) | 2 | 8–10 reps | 60% |
| Superset | ||||
| 3A | Bench Press (Dumbbell) | 3 | 10 reps | @7–8 |
| 3B | Chest Supported Row (Machine) | 3 | 10 reps | @7–8 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 2 | 15–20 reps | @7–8 |
| 4B | Bent Over Row (Dumbbell) | 2 | 15–20 reps | @7–8 |
| Superset | ||||
| 5A | Bicep Curl (Dumbbell) | 2 | 12–15 reps | @7–8 |
| 5B | Tricep Extension (Dumbbell) | 2 | 12–15 reps | @7–8 |
| 6 | Conditioning Circuit | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tempo Squat (Barbell) | 1 | 4 reps | @4 |
| 2 | Tempo Bench Press | 1 | 4 reps | @4 |
| 3 | Wide Grip Lat Pulldown | 3 | 10 reps | @7–8 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @7–8 |
| Superset | ||||
| 5A | Leg Extension | 2 | 15–20 reps | @7 |
| 5B | Hip Adductor (Machine) | 2 | 15–20 reps | @7 |
| 6 | Cardio (Zone 2) | 1 | 20–30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 5 reps | 62.5% |
| 2 | Bench Press (Barbell) | 1 | 5 reps | 62.5% |
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 2 | 8 reps | @7–8 |
| 3B | Standing Calf Raise | 2 | 12–15 reps | @7–8 |
| Superset | ||||
| 4A | Face Pull | 2 | 10–12 reps | @7–8 |
| 4B | Alternating Dumbbell Curl | 2 | 12–15 reps | @7–8 |
| 4C | Single Arm Overhead Tricep Extension | 2 | 12–15 reps | @7–8 |
| 5 | Conditioning Circuit | 3 | AMRAP | — |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
I want to share my journey and shed light on the path that brought me here.
My passion for powerlifting began while working in the Human Performance Lab at my university. I fell in love with lifting almost immediately. Ironically, despite my involvement as an athlete, it took me three years to gather the confidence to compete in my first meet.
Throughout my own experiences as an athlete and now coaching for over eight years now, I realize that these feelings are quite common. Especially with the way we compare ourselves to the best on social media. Many struggle to conform to the elusive idea of becoming an elite athlete, leading to self-doubt and a never-ending cycle of chasing unattainable standards.
But I’m here to change that narrative.
As a passionate coach and competitor, I aim to help you feel confident under the barbell. Although a competitor at heart, strength training is much more than lifting heavy weights. It is crucial for our physical health and mental well-being. Whether you aspire to compete on the world’s biggest powerlifting stage or want to enhance your overall quality of life, I’m dedicated to making strength training accessible and empowering for everyone.
Common questions
Kristen Dunsmore Beginner Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Kristen Dunsmore Beginner Program is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Kristen Dunsmore Beginner Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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