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BoostcampPNG
NH Beginner Program
by Mateo L.
Program Description
Build a base of muscle.
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 29, 2024 04:32
Last Edited
Jun 29, 2024 04:55
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
3
Bench Press (Barbell)
2 Sets
6-8 Reps
4
Seated Row (Cable)
2 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
7
Sit Up
3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
2
Hammer Curl
2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Split Squat (Dumbbell)
3 Sets
8-12 Reps
6
Fly Press (Dumbbell)
3 Sets
10-12 Reps
7
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
2
Seated Calf Raise
2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
5
Leg Press
2 Sets
8-10 Reps
6
Skull Crusher
2 Sets
10-12 Reps
7
Hanging Leg Raise
2 Sets
AMRAP