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Newbie Gains Training Protocol

by Kurt R.

Program Description

This is a FREE general program designed for beginners who need more structure in their training routines. A decent mix of free weight and machine movements provides a variety of movements throughout the program. Most implements should be readily available at most gyms.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 09, 2025 08:19
  • Last Edited
    Dec 10, 2025 01:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Abs
11.1%
Front Delts
10%
Quadriceps
10%
Hamstrings
10%
Glutes
8.2%
Chest
7.9%
Upper Back
6.1%
Middle Delts
6.1%
Biceps
5.7%
Lats
5%
Lower Back
2.5%
Forearms
2.2%
Rear Delts
1.4%
Abductors
1.1%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Chest Press (Machine)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Chest Press (Machine)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Chest Press (Machine)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Chest Press (Machine)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Chest Press (Machine)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Chest Press (Machine)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
15 reps
12 reps
RPE 6
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
15 reps
12 reps
RPE 6
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
15 reps
12 reps
RPE 6
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
15 reps
12 reps
RPE 6
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
15 reps
12 reps
RPE 6
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
15 reps
12 reps
RPE 6
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 6
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 10
2
AD Press (Smith Machine)
1
2
10 reps
10 reps
RPE 6
RPE 10
3A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3B
Tricep Extension (Cable)
3
10 reps
RPE 10
4A
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 10
2
AD Press (Smith Machine)
1
2
10 reps
10 reps
RPE 6
RPE 10
3A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3B
Tricep Extension (Cable)
3
10 reps
RPE 10
4A
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 10
2
AD Press (Smith Machine)
1
2
10 reps
10 reps
RPE 6
RPE 10
3A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3B
Tricep Extension (Cable)
3
10 reps
RPE 10
4A
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 10
2
AD Press (Smith Machine)
1
2
10 reps
10 reps
RPE 6
RPE 10
3A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3B
Tricep Extension (Cable)
3
10 reps
RPE 10
4A
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 10
2
AD Press (Smith Machine)
1
2
10 reps
10 reps
RPE 6
RPE 10
3A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3B
Tricep Extension (Cable)
3
10 reps
RPE 10
4A
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 10
2
AD Press (Smith Machine)
1
2
10 reps
10 reps
RPE 6
RPE 10
3A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3B
Tricep Extension (Cable)
3
10 reps
RPE 10
4A
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
3
12 reps
RPE 10
4A
Cable Crunch
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
2
Barbell Row
1 Set
2 Sets
10 Reps
10 Reps
@6
@10
3
Chest Press (Machine)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@6
@10
4
Lat Pulldown
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6
@10
Day 2
1
Leg Extension
1 Set
3 Sets
15 Reps
12 Reps
@6
@10
2
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@6
@10
3
Lunge (Dumbbell)
3 Sets
10 Reps
@10
4A
Cable Crunch
3 Sets
15 Reps
@10
4B
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@10
2
AD Press (Smith Machine)
1 Set
2 Sets
10 Reps
10 Reps
@6
@10
3A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
3B
Tricep Extension (Cable)
3 Sets
10 Reps
@10
4A
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@10
4B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 4
1
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@10
2
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@6
@10
3
Hip Thrust (Machine)
3 Sets
12 Reps
@10
4A
Cable Crunch
3 Sets
15 Reps
@10
4B
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@10