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NH Beginner Program

by Mateo L.
4 athletes joined

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 19, 2025 06:17

Summary

Embark on a transformative 12-week journey with the NH Beginner Program, designed for those ready to build a solid foundation in strength training. Committing just three days a week, you'll engage in full-body workouts that incorporate essential movements like squats, bench presses, and overhead presses, using a variety of equipment in a full gym setting. Each session is crafted to enhance your strength, improve your technique, and boost your confidence, making it perfect for beginners eager to elevate their fitness game. Get ready to unleash your potential and experience noticeable progress week after week!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
-
2
Bicep Curl (EZ Bar)
2
8-10 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Hammer Curl
2
8-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
4
Leg Curl
3
12-15 reps
-
5
Split Squat (Dumbbell)
3
8-12 reps
-
6
Fly Press (Dumbbell)
3
10-12 reps
-
7
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Calf Raise
2
15-20 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Skull Crusher
2
10-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
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
-