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Beginner Block

by Brice Callahan

Program Description

The focus here is on Cardio, Functional Core strength, and Compound Lifts.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 20, 2025 04:23
  • Last Edited
    Oct 24, 2025 10:15

Summary

The Beginner Block is a comprehensive 6-week program designed to build a solid foundation in strength training. Committing to five days a week, you'll engage in essential barbell movements like squats, deadlifts, and overhead presses, complemented by core-strengthening exercises and cardio sessions for overall fitness. Each workout is tailored to progressively challenge your limits, ensuring you develop both strength and endurance. Perfect for those new to lifting, this program will empower you to achieve your fitness goals with confidence and consistency.
Muscle Engagement
Front
Back
MuscleSet
Abs
28%
Quadriceps
12.2%
Glutes
12.2%
Hamstrings
12.2%
Front Delts
7.7%
Triceps
7.7%
Middle Delts
5.2%
Adductors
3.7%
Upper Back
2.5%
Lats
2.5%
Chest
2.5%
Lower Back
2.4%
Cardio
1.3%
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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
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-7
2
Landmine Twist
5
AMRAP
RPE 6-7
3
V-Up
5
AMRAP
RPE 6-7
4
Plank
5
AMRAP
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 2
1
Cardio
1 Set
30 mins
@6-7
2
Landmine Twist
5 Sets
AMRAP
@6-7
3
V-Up
5 Sets
AMRAP
@6-7
4
Plank
5 Sets
AMRAP
@6-7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@6
@7
@8
3
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 4
1
Cardio
1 Set
30 mins
@6-7
2
Landmine Twist
5 Sets
AMRAP
@6-7
3
V-Up
5 Sets
AMRAP
@6-7
4
Plank
5 Sets
AMRAP
@6-7
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8