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Beginner Workout - 3x week

by Lucas W.
1 athletes joined

Program Description

Beginner friendly program.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 23, 2024 06:04
  • Last Edited
    Jun 18, 2025 11:49

Summary

Kickstart your fitness journey with this 8-week Beginner Workout program, designed for three sessions per week. Each workout focuses on key muscle groups, including chest, shoulders, and legs, utilizing dumbbells and machines to build strength and confidence. With a structured approach to reps and intensity, you'll progressively challenge yourself while mastering fundamental exercises. Perfect for those new to lifting, this program lays the foundation for long-term fitness success. Get ready to transform your body and embrace the gains!
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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 (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9