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Beginner Strength

by Thomas H.

Program Description

Simple 3 week progression, culminating in an AMRAP on each of the 3 big lifts used to give you a new e1RM for the next cycle of training.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 02:53
  • Last Edited
    Oct 08, 2025 03:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.8%
Chest
15.1%
Glutes
12.4%
Lats
9.3%
Triceps
9.1%
Hamstrings
9%
Upper Back
8.2%
Front Delts
6.9%
Adductors
4.3%
Biceps
4.1%
Abs
3.4%
Lower Back
2.5%
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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
Squat (Barbell)
3
5 reps
65%
2
Bench Press (Barbell)
3
10 reps
60%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
68%
2
Bench Press (Barbell)
3
10 reps
60%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
2
Bench Press (Barbell)
3
10 reps
60%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pull-Up (Bodyweight)
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
63%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pull-Up (Bodyweight)
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
67%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pull-Up (Bodyweight)
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
10 reps
50%
3
Lat Pulldown
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
73%
2
Squat (Barbell)
3
10 reps
50%
3
Lat Pulldown
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Squat (Barbell)
3
10 reps
50%
3
Lat Pulldown
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
65%
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Pull-Up (Bodyweight)
1 Set
30 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Squat (Barbell)
3 Sets
10 Reps
50%
3
Lat Pulldown
3 Sets
8-10 Reps
@8