Program Description
**Oshie** is an 18-week bodybuilding program designed for beginners, featuring 54 training sessions that will transform your physique and build strength. Each workout lasts approximately 60 minutes and utilizes a full gym setup to target all major muscle groups effectively. With a focus on progressive overload, you'll engage in a variety of exercises including dumbbell bench presses, machine chest flies, and leg extensions, ensuring a well-rounded approach to muscle development. Get ready to commit to this structured plan and watch your body evolve week by week!
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedFeb 26, 2026 08:30
- Last EditedFeb 26, 2026 08:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
13.1%
Biceps
13.1%
Chest
9.8%
Hamstrings
9.8%
Middle Delts
6.6%
Lats
6.6%
Upper Back
6.6%
Quadriceps
6.6%
Forearms
4.9%
Glutes
3.3%
Calves
3.3%
Rear Delts
1.6%
Abductors
1.6%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Tricep Extension (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Calf Raise (Machine)
4
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Chest Fly (Machine)4 Sets
10 Reps
-
3
Chest Press (Machine)4 Sets
10 Reps
-
4
Shoulder Press (Machine)4 Sets
10 Reps
-
5
Lateral Raise (Machine)4 Sets
10 Reps
-
6
Tricep Extension (Machine)4 Sets
10 Reps
-
Day 2
1
Bicep Curl (Dumbbell)4 Sets
10 Reps
-
2
Hammer Curl (Dumbbell)4 Sets
10 Reps
-
3
Bicep Curl (Barbell)4 Sets
10 Reps
-
4
Lat Pulldown4 Sets
10 Reps
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5
Seated Wide-Grip Row (Cable)4 Sets
10 Reps
-
Day 3
1
Leg Extension4 Sets
10 Reps
-
2
Leg Press (45 Degrees)4 Sets
10 Reps
-
3
Leg Curl4 Sets
10 Reps
-
4
Lying Leg Curl4 Sets
10 Reps
-
5
Calf Raise (Machine)4 Sets
12 Reps
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