Program for newbies that have passion for lifting
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps |
| 2 | Pec Deck (Machine) | 3 | 8–10 reps |
| 3 | Wide Grip Lat Pulldown | 3 | 8–10 reps |
| 4 | Chest Supported Row (Machine) | 3 | 8–10 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–10 reps |
| 6 | Bayesian Curl | 3 | 8–10 reps |
| 7 | Cardio (LISS) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 10–12 reps |
| 2 | Lying Leg Curl | 3 | 8–10 reps |
| 3 | Squat (Smith Machine) | 3 | 6–8 reps |
| 4 | Romanian Deadlift (Dumbbell) | 3 | 6–8 reps |
| 5 | Single Leg Press | 2 | 8–12 reps |
| 6 | Standing Calf Raise | 3 | 6–8 reps |
| 7 | Cable Crunch | 3 | 8–10 reps |
| 8 | Abs Crunch (Machine) | 2 | 10–15 reps |
| 9 | Cardio (LISS) | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 3 | 8–10 reps |
| 2 | Chest Supported Row (Machine) | 3 | 8–10 reps |
| 3 | Reverse Pec Deck | 3 | 10–12 reps |
| 4 | Upright Row (Barbell) | 2 | 12–15 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| 6 | Preacher Curl (EZ Bar) | 2 | 12–15 reps |
| 7 | Cardio (LISS) | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8–10 reps |
| 2 | Shoulder Press (Machine) | 3 | 8–10 reps |
| 3 | Chest Fly (Machine) | 3 | 10–12 reps |
| 4 | Lateral Raise (Cable) | 3 | 10–12 reps |
| 5 | Skull Crusher (Dumbbell) | 3 | 10–12 reps |
| 6 | Single Arm Tricep Extension (Cable) | 3 | 10–20 reps |
| 7 | Abs Crunch (Machine) | 3 | 10–20 reps |
| 8 | Cardio (LISS) | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 8–10 reps |
| 2 | Leg Curl | 3 | 10–12 reps |
| 3 | Leg Extension | 3 | 8–10 reps |
| 4 | Hip Adductor (Machine) | 3 | 10–12 reps |
| 5 | Hip Abductor (Machine) | 3 | 10–12 reps |
| 6 | Single Leg Press | 3 | 8–10 reps |
| 7 | Cardio (LISS) | 1 | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Program for newbies that have passion for lifting is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. 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 60 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.
Program for newbies that have passion for lifting is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Program for newbies that have passion for lifting 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.
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