Program Description
Unlock your strength potential with this comprehensive 12-week program that combines barbell and kettlebell training over four days a week. Designed for novice lifters, each workout lasts around 50 minutes and focuses on building muscle, enhancing power, and improving athletic performance. You'll engage in a variety of compound movements, targeting all major muscle groups while honing your technique. Get ready to sculpt your physique and elevate your fitness journey!
Program Overview
- LevelNovice
- GoalAthletics, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMar 05, 2026 08:35
- Last EditedMar 05, 2026 09:03
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Glutes
11.2%
Hamstrings
11.2%
Front Delts
11.2%
Triceps
8.8%
Upper Back
8.3%
Abs
7.3%
Chest
6.3%
Lats
6.3%
Biceps
3.2%
Lower Back
3.2%
Calves
2.9%
Middle Delts
2.4%
Adductors
2.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
AMRAP
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Push Up
5
AMRAP
-
4
Goblet Squat
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
6 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
5 reps
-
2
Single Arm Push Press (Dumbbell)
5
5 reps
-
3
Front Squat (Dumbbell)
5
6 reps
-
4
Kettlebell Swing
5
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
6 Reps
-
2
Bench Press (Barbell)4 Sets
6 Reps
-
3
Pull-Up (Weighted)4 Sets
6 Reps
-
4
Hanging Leg Raise3 Sets
10 Reps
-
5
Seated Calf Raise3 Sets
15 Reps
-
Day 2
1
Kettlebell Swing5 Sets
AMRAP
-
2
Pull-Up (Bodyweight)5 Sets
AMRAP
-
3
Push Up5 Sets
AMRAP
-
4
Goblet Squat5 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)4 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Pull-Up (Weighted)4 Sets
6 Reps
-
4
Hanging Leg Raise3 Sets
10 Reps
-
5
Seated Calf Raise3 Sets
15 Reps
-
Day 4
1
Kettlebell Clean4 Sets
5 Reps
-
2
Single Arm Push Press (Dumbbell)5 Sets
5 Reps
-
3
Front Squat (Dumbbell)5 Sets
6 Reps
-
4
Kettlebell Swing5 Sets
10 Reps
-