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NH Beginner Program

by Mateo L.
1 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
    Jul 28, 2024 09:04
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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