Program Description
This novice-friendly training program is designed to help you gain strength. Perfect for those who want to learn lifting techniques and improve physical appearance, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.
Program Overview
- LevelNovice
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 03, 2025 07:31
- Last EditedJun 18, 2025 09:44
Summary
Embark on a transformative 12-week journey with the Pratideep Naik Novice Program, designed for those ready to build strength and confidence. This 6-day-a-week regimen combines targeted push and pull workouts, utilizing a full gym setup to maximize your gains. Each session focuses on essential compound and isolation exercises, ensuring balanced development across all major muscle groups. Get ready to unlock your potential and see real results as you commit to this structured and supportive training plan!
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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
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Single Arm Pushdown
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Reverse Pec Deck
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Single Arm Pushdown
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lunge (Dumbbell)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Preacher Curl (Dumbbell)
3
-
3
Skull Crusher (Barbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Hamstring Curl
4
-
4
Lunge (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Incline Chest Press (Machine)
3
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Bench Press (Close Grip)2 Sets
-
3
Pec Deck (Machine)1 Set
-
4
Lateral Raise (Dumbbell)3 Sets
-
5
Seated Overhead Press (Dumbbell)2 Sets
-
6
Single Arm Pushdown3 Sets
-
7
Overhead Tricep Extension (Cable)3 Sets
-
Day 2
1
Lat Pulldown3 Sets
-
2
T-Bar Row2 Sets
-
3
Seated Row (Cable)3 Sets
-
4
Bicep Curl (Cable)3 Sets
-
5
Preacher Curl (Barbell)2 Sets
-
Day 3
1
Hack Squat3 Sets
-
2
Leg Press (45 Degrees)2 Sets
-
3
Leg Extension3 Sets
-
4
Hamstring Curl3 Sets
-
5
Romanian Deadlift (Barbell)2 Sets
-
Day 4
1
Bench Press (Barbell)3 Sets
-
2
Pec Deck (Machine)2 Sets
-
3
Lateral Raise (Dumbbell)3 Sets
-
4
Single Arm Pushdown3 Sets
-
5
Overhead Tricep Extension (Cable)3 Sets
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Day 5
1
Barbell Row3 Sets
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2
Lat Pulldown (Close Grip)3 Sets
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3
Bicep Curl (Cable)3 Sets
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4
Hammer Curl3 Sets
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Day 6
1
Squat (Smith Machine)3 Sets
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2
Leg Extension3 Sets
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3
Hamstring Curl4 Sets
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4
Lunge (Dumbbell)3 Sets
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