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1-Day per Week Full-Body Program for Beginners

by Abelardo G.

Program Description

Target all muscle groups with beginner-friendly alternatives for main excercises. Start your strengh-training journey with excercises that tend to be more comfortable and safe than the usual ones.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2025 10:46
  • Last Edited
    Oct 07, 2025 11:08
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.1%
Glutes
12.6%
Quadriceps
9%
Abs
9%
Lower Back
9%
Chest
7.5%
Triceps
7.5%
Upper Back
7.5%
Front Delts
7%
Lats
6%
Middle Delts
5%
Biceps
3%
Abductors
1.5%
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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
Leg Press
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Dumbbell)
2
12 reps
-
6
Glute Bridge (Bodyweight)
2
12 reps
-
7
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Dumbbell)
2
12 reps
-
6
Glute Bridge (Bodyweight)
2
12 reps
-
7
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Dumbbell)
2
12 reps
-
6
Glute Bridge (Bodyweight)
2
12 reps
-
7
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Dumbbell)
2
12 reps
-
6
Glute Bridge (Bodyweight)
2
12 reps
-
7
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Dumbbell)
2
12 reps
-
6
Glute Bridge (Bodyweight)
2
12 reps
-
7
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Dumbbell)
2
12 reps
-
6
Glute Bridge (Bodyweight)
2
12 reps
-
7
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Dumbbell)
2
12 reps
-
6
Glute Bridge (Bodyweight)
2
12 reps
-
7
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Dumbbell)
2
12 reps
-
6
Glute Bridge (Bodyweight)
2
12 reps
-
7
Plank
2
0.5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Overhead Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Glute Bridge (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Plank
1 Set
1 Set
0.5 mins
0.5 mins
-
-