John’s Nautilus full body circuit for beginners
Strength training routine for beginners seeking an introduction to the gym life
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10–15 reps | @6.5 |
| 2 | Seated Row (Machine) | 3 | 10–15 reps | @6.5 |
| 3 | Shoulder Press (Machine) | 3 | 10–15 reps | @6.5 |
| 4 | Bicep Curl (Machine) | 3 | 10–15 reps | @6.5 |
| 5 | Tricep Pushdown (Cable) | 3 | 10–15 reps | @6.5 |
| 6 | Reverse Wrist Curl (Dumbbell) | 3 | 10–15 reps | @6.5 |
| 7 | Ab Crunch Machine | 3 | 12–15 reps | @6.5 |
| 8 | Sled Push 20-30 Yards | 3 | AMRAP | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 10–15 reps | @6.5 |
| 2 | Leg Curl | 3 | 10–15 reps | @6.5 |
| 3 | Leg Extension | 3 | 10–15 reps | @6.5 |
| 4 | Standing Calf Raise | 3 | 15–20 reps | @6.5 |
| 5 | Wrist Roller | 1 | AMRAP | @6 |
| 6 | Sled Push 20-30 Yards | 4 | AMRAP | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 2 | 10–12 reps | @6.5 |
| 2 | Seated Row (Cable) | 3 | 10–12 reps | @6.5 |
| 3 | Leg Press | 2 | 8–10 reps | @6 |
| 4 | Shoulder Press (Machine) | 2 | 8–10 reps | @6 |
| 5 | Wrist Curls | 3 | 8–10 reps | @6.5 |
| 6 | Ab Crunch Machine | 3 | 12–15 reps | @6.5 |
| 7 | Sled Push 20-30 Yards | 3 | AMRAP | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 8–10 reps | @6.5 |
| 2 | Lat Pulldown | 3 | 8–10 reps | @6.5 |
| 3 | Lateral Raise (Cable) | 3 | 10–12 reps | @6.5 |
| 4 | Rear Delt Fly (Cable) | 3 | 10–12 reps | @6.5 |
| 5 | Bicep Curl (Machine) | 3 | 12–15 reps | @6.5 |
| 6 | Wrist Rotations | 4 | 10 reps | @6.5 |
| 7 | Sled Push 20-30 Yards | 3 | AMRAP | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 4 | 8–10 reps | @6 |
| 2 | Leg Curl | 3 | 10–12 reps | @6.5 |
| 3 | Lunge (Barbell) | 3 | 10 reps | @6 |
| 4 | Standing Calf Raise | 3 | 15–20 reps | @6 |
| 5 | Ab Crunch Machine | 3 | 12–15 reps | @6.5 |
| 6 | Sled Push 20-30 Yards | 3 | AMRAP | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, John’s Nautilus full body circuit for beginners is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
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.
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.
John’s Nautilus full body circuit for beginners is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp 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.
John’s Nautilus full body circuit for beginners is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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