BeginnerFree

Full body beginner

Kickstart your fitness journey with a balanced full-body routine designed for beginner repeat weekly for 6 months

MCC_urry· Jul 2025

1athletes running this program

iOS & Android

Overview

Length

1 week

Days / week

3 days

Level

Beginner

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

Kickstart your fitness journey with the Full Body Beginner program, designed for those new to strength training. Over the course of one week, you'll engage in three workouts that blend cardio and strength exercises, targeting all major muscle groups. Each session includes a mix of bodyweight movements and machine exercises, ensuring a balanced approach to building strength and endurance. Get ready to develop a solid foundation and boost your confidence in the gym KEY TERMS: ⸻ 🔁 Reps (Repetitions): A rep is one complete movement of an exercise. For example, one full squat up and down = 1 rep. • Used to count how many times you perform a movement in a set. ⸻ 📊 Rep Range: This refers to the target number of reps you’re aiming for in a set ⸻ 🧠 RPE (Rate of Perceived Exertion): RPE is a scale from 1 to 10 that tells how hard a set feels — based on how many more reps you could have done. RPE Meaning 10 Max effort, no reps left 9 1 rep left in the tank 8 2 reps left 7 3 reps left 6↓ Easy, warm-up level Think of RPE as auto-regulating your training intensity. ⸻ 📈 RPE Range: This is the target intensity window for a set or workout. For example: • RPE 7–8: Push yourself but stay 2–3 reps from failure — good for volume training or deloads. • RPE 8–9: Close to failure — ideal for building strength and muscle efficiently. • RPE 9.5–10: Max effort — use sparingly, often in testing or powerlifting. ⸻ 🧠 Summary Tip: RPE + Rep Range = Smart Training Example: • “3 sets of 8 reps at RPE 8” = Do 8 reps per set using a weight that leaves 2 reps in reserve (you could have done 10 if you pushed). This method helps you train intelligently, avoid burnout, and make steady gains.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Chest

9.6%

Front Delts

9.6%

Quadriceps

9.6%

Triceps

9.2%

Upper Back

8.4%

Hamstrings

7.7%

Biceps

7.7%

Middle Delts

7.2%

Lats

5.8%

Rear Delts

5.3%

Glutes

4.8%

Abs

4.1%

Cardio

3.6%

Adductors

3.4%

Abductors

2.9%

Forearms

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Cardio	1	5 min	@6
2	Plank	1	AMRAP	@10
3	Incline Bench Press (Dumbbell)	2	10–12 reps	@8–10
4	Leg Extension	2	8–12 reps	@8–10
5	Lat Pulldown	2	8–12 reps	@8–10
6	Leg Curl	2	8–10 reps	@8–10
7	Pec Deck (Machine)	2	8–10 reps	@8–10
8	Preacher Curl (Dumbbell)	2	8–10 reps	@8–10
9	Single Arm Tricep Extension (Cable)	2	8–12 reps	@8–9
10	Lateral Raise (Dumbbell)	2	10–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Cardio	1	5 min	@6
2	Plank	1	AMRAP	@10
3	Squat (Smith Machine)	2	10–12 reps	@8–10
4	Chin-Up (Assisted)	2	8–10 reps	@8–10
5	Seated Shoulder Press (Dumbbell)	2	8–10 reps	@8–10
6	Leg Curl	2	8–12 reps	@9–10
7	Pec Deck (Machine)	2	10–12 reps	@8–10
8	Reverse Pec Deck	2	8–10 reps	@8–10
9	Hip Adductor (Machine)	2	8–10 reps	@8–10
10	Bayesian Curl	1	10–12 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Cardio	1	5 min	@6
2	Plank	1	AMRAP	@10
3	Bench Press (Dumbbell)	2	8–10 reps	@8–10
4	Leg Press	2	8–12 reps	@8–10
5	Leg Extension	2	8–10 reps	@8–10
6	Hip Abductor (Machine)	2	12–15 reps	@8–10
7	Face Pull	2	8–12 reps	@8–9
8	Chest Supported Row (Machine)	1	8–10 reps	@9–10
9	Bicep Curl (Cable)	2	8–10 reps	@9–10
10	Tricep Pushdown (Cable)	2	10–12 reps	@8–10
11	One Arm Lateral Raise (Cable)	2	8–10 reps	@8–10

Common questions

Yes, Full body beginner is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 70 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.

Full body beginner is structured around 3 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Full body beginner 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.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android