BeginnerFree

Malone Beginner Strength

Beginner program for those with little equipment. But also can be adjusted for those with experience but are short on time or gym access.

Mike Malone· Sep 2024

2athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

3 days

Level

Beginner

Goal

Athletics, Bodyweight Fitness, Women's

Equipment

At Home

Session length

30 min

This program is for those who are looking for a resistance program but don’t know where to start or do not have a lot of equipment. You don’t need a full gym to workout. I did add a few exercises that require a resistance band. Also, as with any workout, scale it for your own training. Some people are stronger than others. There is no one size fits all. This will be a 3 times a week program. The best way to approach is to have a day off between workouts. (Ex Day 1 Monday, Day 2 Wednesday, Day 3 Friday). The off days can be completely off or cardio of choice, stretching, mobility work, etc) Weeks 1-4 will increase in reps slightly. Week 5 will be a recovery week Weeks 6-8 will increase the sets and reps slightly The gradual progression is a smart way to approach any plan. Don’t dive into the deep end right away. You need to ease it but it’s worth it. Always consult your physician before starting a workout plan. Enjoy and hopefully this gets out started in the right direction of fitness.

Who it's for

Beginners new to structured strength training

Athletes focused on athletics and bodyweight fitness and women's

Athletes who can train 3 days per week

Athletes who prefer training at home with minimal equipment

Muscle engagement

Front

Back

Glutes

17.4%

Quadriceps

13.4%

Abs

11.2%

Hamstrings

9.4%

Triceps

8.7%

Chest

7.9%

Front Delts

7.4%

Upper Back

6.1%

Rear Delts

4.9%

Adductors

Lats

3.4%

Abductors

3.3%

Middle Delts

Lower Back

0.7%

Forearms

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Bodyweight)	2	6 reps	@6
2	Push Up	2	6 reps	@6
3	Lunge (Bodyweight)	2	6 reps	@6
4	Inverted Row	2	6 reps	@6
5	Lying Leg Raise	2	6 reps	@6

#	Exercise	Sets	Reps	Load
1	Band Lateral Walk	2	5 reps	@6
2	Band Pull Apart	2	8 reps	@6
3	Hip Thrust (Bodyweight)	2	6 reps	@6
4	Pike Push Up	2	6 reps	@6
5	Plank	2	15 sec	@7

#	Exercise	Sets	Reps	Load
1	Squat (Bodyweight)	2	6 reps	@6
2	Push Up	2	6 reps	@6
3	Lunge (Bodyweight)	2	5 reps	@6
4	Inverted Row	2	6 reps	@6
5	Lying Leg Raise	2	5 reps	@6

Weeks 2–8 are in the app

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

Common questions

Yes, Malone Beginner Strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This is a home workout program. No gym required. 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 30 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.

Malone Beginner Strength 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Malone Beginner Strength 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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