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Noob Gains

by Joe L.

Program Description

This is just my own program idk.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Nov 30, 2024 07:51
  • Last Edited
    Jun 18, 2025 09:42

Summary

Unlock your potential with "Noob Gains," a dynamic 1-week program designed for beginners eager to build strength and confidence. Comprising three focused sessions per week, you'll engage in essential movements like squats, push-ups, and pull-ups, utilizing a full gym setup to maximize your results. Each workout targets key muscle groups, ensuring a balanced approach to fitness. Get ready to lay the foundation for your lifting journey and watch your gains soar!
Muscle Engagement
Front
Back
MuscleSet
Chest
16.2%
Front Delts
12.3%
Triceps
9.2%
Upper Back
9.2%
Abs
9%
Lats
7.9%
Hamstrings
6.6%
Middle Delts
6.6%
Biceps
5.9%
Glutes
5.7%
Quadriceps
5.5%
Rear Delts
3.3%
Adductors
2.2%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Dip (Bodyweight)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 9.5
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Pec Fly (Dumbbell)
4
10 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10 reps
RPE 6
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
@8
2
Deficit Push Up
3 Sets
12 Reps
@6
3
Glute-Ham Raise
3 Sets
8 Reps
@8
4
Wood Chop
6 Sets
8 Reps
@6
5
Dip (Bodyweight)
3 Sets
10 Reps
@9.5
Day 2
1
Pull-Up (Band)
3 Sets
8 Reps
@9.5
2
Pendlay Row
3 Sets
8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
10 Reps
@7.5
5
Ring Row
3 Sets
10 Reps
@6
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Chest Fly (Cable)
3 Sets
10 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4
Pec Fly (Dumbbell)
4 Sets
10 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
10 Reps
@6