logo
BoostcampPNG

my start

by DR_ALI
1 athletes joined

Program Description

Two muscles a week with distinctive bulges and classy exercises

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2024 06:40
  • Last Edited
    Jun 18, 2025 11:58

Summary

Kickstart your fitness journey with "my start," a comprehensive 6-week program designed to build strength and endurance. Committing to five days a week, you'll engage in a balanced mix of push, pull, and core workouts, utilizing a full gym setup. Each session is crafted to challenge your muscles with targeted exercises, ensuring you develop a solid foundation while improving your overall fitness. Get ready to transform your routine and achieve your goals with confidence!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9
2
Chest Fly (Machine)
3 Sets
12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
6
Plank
3 Sets
-
7
Cardio
1 Set
-
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
3
Face Pull
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
12 Reps
@9
6
Cardio
1 Set
-
Day 3
1
Leg Press
3 Sets
12 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@9
3
Hamstring Curl
3 Sets
12 Reps
@9
4
Wall Sit
3 Sets
12 Reps
@9
5
Leg Press
3 Sets
12 Reps
@9
6
Standing Calf Raise
3 Sets
15 Reps
@9
7
Cardio
1 Set
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Chest Fly (Cable)
3 Sets
12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
6
Plank
3 Sets
-
7
Cardio
1 Set
-
Day 5
1
T-Bar Row
3 Sets
12 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
3
Rear Delt Row
3 Sets
15 Reps
@9
4
Bicep Curl (Cable)
3 Sets
12 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
6
BIRD DOG
3 Sets
12 Reps
@9
7
Cardio
1 Set
-