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Program 1: Beginner Full-Body Split 2x/week

by CJ Jordan
1 athletes joined

Program Description

Build muscle & strength for beginners

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 12, 2025 08:08
  • Last Edited
    Jul 07, 2025 02:46

Summary

Kickstart your fitness journey with this 6-week Beginner Full-Body Split program, designed for those looking to build strength and endurance. Training five days a week, you'll engage in a variety of exercises, including dumbbell lunges, rows, and incline bench presses, all aimed at sculpting your entire body. With a focus on proper form and manageable intensity, this program is perfect for newcomers ready to elevate their workouts. Get ready to transform your fitness routine and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Lats
10.6%
Upper Back
9.8%
Quadriceps
8.3%
Glutes
8.3%
Chest
7.6%
Triceps
7.1%
Biceps
7.1%
Front Delts
5.3%
Abs
5.3%
Cardio
3.8%
Calves
3.8%
Lower Back
3%
Other
2.5%
Middle Delts
2.5%
Adductors
1.5%
Forearms
1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Walk
1
5-15 mins
-
2
Lunge (Dumbbell)
3
6-8 reps
RPE 7
3
Dumbbell Row
3
8-10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
6
Pull-Up (Assisted)
3
10-12 reps
RPE 7
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Lunge (Dumbbell)
3
6-8 reps
RPE 7
3
Dumbbell Row
3
8-10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
6
Pull-Up (Assisted)
3
10-12 reps
RPE 7
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Lunge (Dumbbell)
3
6-8 reps
RPE 7
3
Dumbbell Row
3
8-10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
6
Pull-Up (Assisted)
3
10-12 reps
RPE 7
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Lunge (Dumbbell)
3
6-8 reps
RPE 7
3
Dumbbell Row
3
8-10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
6
Pull-Up (Assisted)
3
10-12 reps
RPE 7
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Lunge (Dumbbell)
3
6-8 reps
RPE 7
3
Dumbbell Row
3
8-10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
6
Pull-Up (Assisted)
3
10-12 reps
RPE 7
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Lunge (Dumbbell)
3
6-8 reps
RPE 7
3
Dumbbell Row
3
8-10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
6
Pull-Up (Assisted)
3
10-12 reps
RPE 7
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25-35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25-35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25-35 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25-35 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Pull-Up (Assisted)
3
6-10 reps
RPE 7
5
Leg Curl
3
6-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
7A
Standing Calf Raise
3
10-12 reps
RPE 7
7B
Hanging Knee Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Pull-Up (Assisted)
3
6-10 reps
RPE 7
5
Leg Curl
3
6-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
7A
Standing Calf Raise
3
10-12 reps
RPE 7
7B
Hanging Knee Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Pull-Up (Assisted)
3
6-10 reps
RPE 7
5
Leg Curl
3
6-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
7A
Standing Calf Raise
3
10-12 reps
RPE 7
7B
Hanging Knee Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Pull-Up (Assisted)
3
6-10 reps
RPE 7
5
Leg Curl
3
6-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
7A
Standing Calf Raise
3
10-12 reps
RPE 7
7B
Hanging Knee Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Pull-Up (Assisted)
3
6-10 reps
RPE 7
5
Leg Curl
3
6-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
7A
Standing Calf Raise
3
10-12 reps
RPE 7
7B
Hanging Knee Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Pull-Up (Assisted)
3
6-10 reps
RPE 7
5
Leg Curl
3
6-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
7A
Standing Calf Raise
3
10-12 reps
RPE 7
7B
Hanging Knee Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25-35 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25-35 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-40 mins
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Walk
1 Set
5-15 mins
-
2
Lunge (Dumbbell)
3 Sets
6-8 Reps
@7
3
Dumbbell Row
3 Sets
8-10 Reps
@7
4
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
6
Pull-Up (Assisted)
3 Sets
10-12 Reps
@7
7A
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@7
7B
Skull Crusher (Dumbbell)
2 Sets
10-12 Reps
@7
Day 2
1
Cardio (LISS)
1 Set
25-35 mins
@7
Day 3
1
Cardio (LISS)
1 Set
25-35 mins
@7
Day 4
1
Walk
1 Set
5-15 mins
-
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7
3
Lunge (Dumbbell)
3 Sets
6-8 Reps
@7
4
Pull-Up (Assisted)
3 Sets
6-10 Reps
@7
5
Leg Curl
3 Sets
6-10 Reps
@7
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7
7A
Standing Calf Raise
3 Sets
10-12 Reps
@7
7B
Hanging Knee Raise
3 Sets
12-15 Reps
@7
Day 5
1
Cardio (LISS)
1 Set
25-35 mins
@7