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Novice Preparation Block

by Joshua B.
1 athletes joined

Program Description

This is to generally prepare for training or to reacclimatize a lifter to training again with the focus of hypertrophy to regain lost muscle.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 25, 2025 11:02
  • Last Edited
    Apr 26, 2025 03:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
12 reps
RPE 6
2
Bench Press (Barbell)
2
12 reps
RPE 6
3
Good Morning
2
12 reps
RPE 6
4
Seated Row (Cable)
2
12 reps
RPE 6
5
Face Pull
2
12 reps
RPE 6
6
Pallof Press
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
12 reps
RPE 6.5
2
Bench Press (Barbell)
2
12 reps
RPE 6.5
3
Good Morning
2
12 reps
RPE 6.5
4
Seated Row (Cable)
2
12 reps
RPE 6.5
5
Face Pull
2
12 reps
RPE 6.5
6
Pallof Press
2
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
12 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7
3
Good Morning
2
12 reps
RPE 7
4
Seated Row (Cable)
2
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Pallof Press
2
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
12 reps
RPE 7.5-8.5
2
Bench Press (Barbell)
3
12 reps
RPE 7.5-8.5
3
Good Morning
2
12 reps
RPE 7.5-8.5
4
Seated Row (Cable)
2
12 reps
RPE 7.5-8.5
5
Face Pull
3
12 reps
RPE 7.5-8.5
6
Pallof Press
2
12 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
12 reps
RPE 6
2
Lat Pulldown
2
12 reps
RPE 6
3
Walking Lunge
2
12 reps
RPE 6
4
Chest Press (Machine)
2
12 reps
RPE 6
5
Suitcase Carry
2
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
12 reps
RPE 6.5
2
Lat Pulldown
2
12 reps
RPE 6.5
3
Walking Lunge
2
12 reps
RPE 6.5
4
Chest Press (Machine)
2
12 reps
RPE 6.5
5
Suitcase Carry
2
1 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Walking Lunge
2
12 reps
RPE 7
4
Chest Press (Machine)
2
12 reps
RPE 7
5
Suitcase Carry
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7.5-8.5
2
Lat Pulldown
3
12 reps
RPE 7.5-8.5
3
Walking Lunge
2
12 reps
RPE 7.5-8.5
4
Chest Press (Machine)
2
12 reps
RPE 7.5-8.5
5
Suitcase Carry
3
1 mins
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 6
3
Back Extension (Weighted)
2
15 reps
RPE 6
4
T-Bar Row
2
15 reps
RPE 6
5
Bicycle Crunch
2
15 reps
RPE 6
6
Upright Row (Cable)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 6.5
3
Back Extension (Weighted)
2
15 reps
RPE 6.5
4
T-Bar Row
2
15 reps
RPE 6.5
5
Bicycle Crunch
2
15 reps
RPE 6.5
6
Upright Row (Cable)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Back Extension (Weighted)
3
15 reps
RPE 7
4
T-Bar Row
3
15 reps
RPE 7
5
Bicycle Crunch
2
15 reps
RPE 7
6
Upright Row (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7.5-8.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5-8.5
3
Back Extension (Weighted)
3
15 reps
RPE 7.5-8.5
4
T-Bar Row
3
15 reps
RPE 7.5-8.5
5
Bicycle Crunch
2
15 reps
RPE 7.5-8.5
6
Upright Row (Cable)
2
15 reps
RPE 7.5-8.5
Week 1
1 / 4 Weeks
Day 1
1
Tempo Squat (Barbell)
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
2 Sets
12 Reps
@6
3
Good Morning
2 Sets
12 Reps
@6
4
Seated Row (Cable)
2 Sets
12 Reps
@6
5
Face Pull
2 Sets
12 Reps
@6
6
Pallof Press
2 Sets
12 Reps
@6
Day 2
1
Stiff Leg Deadlift
2 Sets
12 Reps
@6
2
Lat Pulldown
2 Sets
12 Reps
@6
3
Walking Lunge
2 Sets
12 Reps
@6
4
Chest Press (Machine)
2 Sets
12 Reps
@6
5
Suitcase Carry
2 Sets
1 mins
@6
Day 3
1
Hack Squat
2 Sets
15 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@6
3
Back Extension (Weighted)
2 Sets
15 Reps
@6
4
T-Bar Row
2 Sets
15 Reps
@6
5
Bicycle Crunch
2 Sets
15 Reps
@6
6
Upright Row (Cable)
2 Sets
15 Reps
@6