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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!
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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
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