5.0
(1 rating)
Program Description
This is a novice program designed for first year lifters. If you cannot bench 225x5, squat 315x5, and deadlift 405x5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter: This means you must build your foundation with simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-15 months at the absolute max.
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 18, 2025 11:25
- Last EditedMay 30, 2025 06:10
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
2
4-6 reps
-
5
Chin-Up (Weighted)
3
4-6 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Box Squat (Barbell)3 Sets
4-6 Reps
-
2
Bench Press (Paused)3 Sets
4-6 Reps
-
3
Pendlay Row3 Sets
4-6 Reps
-
4
Overhead Extension (EZ Bar)3 Sets
6-10 Reps
-
5
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
6
Stiff Leg Deadlift2 Sets
6-10 Reps
-
7
Plank (Weighted)3 Sets
0.5-1 mins
-
Day 2
1
Box Squat (Barbell)3 Sets
4-6 Reps
-
2
Overhead Press (Barbell)3 Sets
4-6 Reps
-
3
Deadlift (Barbell)1 Set
5 Reps
-
4
Bench Press (Close Grip)2 Sets
4-6 Reps
-
5
Chin-Up (Weighted)3 Sets
4-6 Reps
-
6
Plank (Weighted)3 Sets
0.5-1 mins
-
Day 3
1
Box Squat (Barbell)3 Sets
4-6 Reps
-
2
Bench Press (Paused)3 Sets
4-6 Reps
-
3
Pendlay Row3 Sets
4-6 Reps
-
4
Overhead Extension (EZ Bar)3 Sets
6-10 Reps
-
5
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
6
Stiff Leg Deadlift2 Sets
6-10 Reps
-
7
Plank (Weighted)3 Sets
0.5-1 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jake M.Age 17, Man
a month ago
5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
10/10 i went from benching 155->215 in 3 months