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BoostcampPNG

Trainer winny Begginer program

by Joel A.
7 athletes joined

Program Description

Familiarise with the gym

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 16, 2024 04:07
  • Last Edited
    Jul 13, 2025 08:12

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Upper Back
12.7%
Glutes
10.1%
Front Delts
9.8%
Chest
9.5%
Triceps
9.5%
Biceps
8.5%
Lats
8.5%
Middle Delts
6.3%
Abs
5.1%
Hamstrings
3.8%
Adductors
2.5%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
-
2
Incline Bench Press (Barbell)
1
10 reps
-
3
Overhead Press (Barbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Bent Over Row (Barbell)
1
10 reps
-
3
Clean Deadlift
1
8 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
8 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
8 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Clean Deadlift
4 Sets
8 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Clean Deadlift
4 Sets
8 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-