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BoostcampPNG

Scheda 1 V2.0

by Antonio B.

Program Description

Beginner

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 07, 2025 03:52
  • Last Edited
    Dec 07, 2025 04:13
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
10.3%
Front Delts
10.3%
Hamstrings
9.9%
Lats
9.4%
Glutes
9.4%
Chest
7.7%
Quadriceps
7.7%
Biceps
6%
Middle Delts
5.2%
Lower Back
4.7%
Abs
4.7%
Rear Delts
1.3%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
15 reps
RPE 10
7
Hip Thrust (Machine)
5
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
3
RPE 10
4
Barbell Row
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 9
7A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@9
3
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
4
Seated Row (Cable)
3 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Chest Fly (Machine)
3 Sets
15 Reps
@10
7
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2
Military Press (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Extension
1 Set
1 Set
1 Set
@10
@10
@10
4
Barbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
7B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10