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BoostcampPNG

Gatotkaca build for beginner

by Kerti P.
2 athletes joined

Program Description

Program ini dibuat untuk para pemula agar bisa meningkatkan teknik angkatan dan juga meningkatkan massa otot. Dengan melakukan 6 gerakan dasar seperti squat, bench press, deadlift, overhead press, vertikal pull dan horizontal pull.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2024 11:07
  • Last Edited
    Jun 18, 2025 08:24

Summary

Kickstart your fitness journey with the "Gatotkaca Build for Beginner" program, a comprehensive 8-week training plan designed for those new to lifting. With three sessions each week, you'll focus on foundational movements like squats, bench presses, and pull-ups, ensuring proper form and technique. This program emphasizes progressive overload to build strength and muscle while keeping workouts engaging and effective. Join now and transform your body with a structured approach tailored for beginners!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.5%
Lats
10.2%
Upper Back
10.2%
Front Delts
9.8%
Middle Delts
9.5%
Quadriceps
8.7%
Biceps
8.3%
Chest
7.6%
Glutes
6.8%
Hamstrings
4.9%
Abs
3%
Adductors
2.3%
Lower Back
1.5%
Forearms
0.8%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
4
10-15 reps
RPE 8
3
Pull-Up (Bodyweight)
3
2-8 reps
RPE 7
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 7.5
2
Overhead Press (Machine)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Bench Press (Barbell)
4 Sets
10-15 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
2-8 Reps
@7
4
Single Arm Pushdown
2 Sets
10-15 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Bench Press (Barbell)
4 Sets
10-15 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
2-8 Reps
@7
4
Single Arm Pushdown
2 Sets
10-15 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@7.5
2
Overhead Press (Machine)
3 Sets
6-10 Reps
@8
3
Seated Row (Cable)
3 Sets
10-15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
5
Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@10