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Novice Preparation Block

by Joshua B.
2 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
    Jun 18, 2025 12:31

Summary

Prepare to build a solid foundation with the Novice Preparation Block, a comprehensive 4-week program designed for beginners. Committing just three days a week, you'll engage in a variety of effective barbell, machine, and bodyweight exercises that target all major muscle groups. Each session emphasizes proper form and technique, featuring movements like Tempo Squats, Bench Presses, and Good Mornings to enhance strength and stability. Get ready to step up your training and lay the groundwork for your fitness journey!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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