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Novice Preparation Block
Beginner–IntermediateFree

Novice Preparation Block

This is for those who have taken an extended (2+ months off training) or haven’t trained seriously yet.

Joshua B.
Joshua B.· Apr 2025
3athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
3 days
Level
Beginner, Intermediate
Goal
Women's, Muscle, Strength
Equipment
Full Gym
Session length
40 min
This is to generally prepare for training or to reacclimatize a lifter to training again with the focus of hypertrophy to regain lost muscle.

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Glutes
12.5%
Upper Back
11.8%
Abs
10.8%
Hamstrings
9%
Quadriceps
8.5%
Chest
8.5%
Lower Back
8.5%
Lats
7.4%
Front Delts
6.4%
Triceps
5.1%
Biceps
3.9%
Rear Delts
2.4%
Middle Delts
2.4%
Adductors
1.6%
Forearms
1.2%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Tempo Squat (Barbell)212 reps@6
2Bench Press (Barbell)212 reps@6
3Good Morning212 reps@6
4Seated Row (Cable)212 reps@6
5Face Pull212 reps@6
6Pallof Press212 reps@6
#ExerciseSetsRepsLoad
1Stiff Leg Deadlift212 reps@6
2Lat Pulldown212 reps@6
3Walking Lunge212 reps@6
4Chest Press (Machine)212 reps@6
5Suitcase Carry21 min@6
#ExerciseSetsRepsLoad
1Hack Squat215 reps@6
2Incline Bench Press (Dumbbell)215 reps@6
3Back Extension (Weighted)215 reps@6
4T-Bar Row215 reps@6
5Bicycle Crunch215 reps@6
6Upright Row (Cable)215 reps@6

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Novice Preparation Block is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Novice Preparation Block is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Novice Preparation Block is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android