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BoostcampPNG

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 20, 2025 08:51
Muscle Engagement
Front
Back
MuscleSet
Abs
29.5%
Quadriceps
14.5%
Glutes
11.4%
Hamstrings
8.2%
Middle Delts
6.8%
Front Delts
6.7%
Triceps
6%
Adductors
3.8%
Upper Back
3.2%
Chest
3.2%
Lats
2.5%
Lower Back
2.5%
Cardio
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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