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6 Week Get Started

by Alexander M.
15 athletes joined

Program Description

Create a solid foundation starting slowly.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 03, 2024 04:18
  • Last Edited
    Jun 18, 2025 11:52

Summary

Kickstart your fitness journey with the **6 Week Get Started** program, designed for those ready to build strength and confidence. Over the course of six weeks, you'll engage in five dynamic workout sessions each week, focusing on essential lifts and movements that target all major muscle groups. With a mix of barbell, machine, and dumbbell exercises, this program ensures a well-rounded approach to fitness, perfect for beginners and those looking to refine their technique. Get ready to transform your body and establish a solid foundation for future progress!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
AMRAP
-
4
Skull Crusher
3
8-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Front Raise
4
12 reps
-
7
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
AMRAP
-
4
Skull Crusher
3
8-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Front Raise
4
12 reps
-
7
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
AMRAP
-
4
Skull Crusher
3
8-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Front Raise
4
12 reps
-
7
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Lat Pulldown
3
10 reps
-
3
Upright Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Lat Pulldown
3
10 reps
-
3
Upright Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Lat Pulldown
3
10 reps
-
3
Upright Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
5
Skull Crusher
3
15 reps
-
6
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
5
Skull Crusher
3
15 reps
-
6
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
5
Skull Crusher
3
15 reps
-
6
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
2
2
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
2
2
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
2
2
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Upright Row (Barbell)
3
15 reps
-
8
Chest Fly (Cable)
4
10 reps
-
9
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Upright Row (Barbell)
3
15 reps
-
8
Chest Fly (Cable)
4
10 reps
-
9
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Upright Row (Barbell)
3
15 reps
-
8
Chest Fly (Cable)
4
10 reps
-
9
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Bench Press (Close Grip)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Bench Press (Close Grip)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Bench Press (Close Grip)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
Lat Pulldown
4
12 reps
-
8
Skull Crusher
3
15 reps
-
9
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
Lat Pulldown
4
12 reps
-
8
Skull Crusher
3
15 reps
-
9
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Tricep Extension (Barbell)
3
20 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
Lat Pulldown
4
12 reps
-
8
Skull Crusher
3
15 reps
-
9
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Upright Row (Barbell)
3 Sets
15 Reps
-
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
3
Chest Fly (Cable)
4 Sets
10 Reps
-
4
Lunge (Barbell)
3 Sets
10 Reps
-
5
Skull Crusher
3 Sets
15 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 2
1
Leg Press
4 Sets
8 Reps
-
2
Tricep Extension (Barbell)
3 Sets
20 Reps
-
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
4
Chest Press (Machine)
4 Sets
10 Reps
-
5
Chest Supported Row (Machine)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
7
Upright Row (Barbell)
3 Sets
15 Reps
-
8
Chest Fly (Cable)
4 Sets
10 Reps
-
9
Lunge (Barbell)
3 Sets
10 Reps
-
Day 5
1
Leg Press
4 Sets
8 Reps
-
2
Tricep Extension (Barbell)
3 Sets
20 Reps
-
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
4
Chest Press (Machine)
4 Sets
10 Reps
-
5
Chest Supported Row (Machine)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
7
Lat Pulldown
4 Sets
12 Reps
-
8
Skull Crusher
3 Sets
15 Reps
-
9
Hammer Curl
3 Sets
12 Reps
-