First Program

by null

Program Description

First Program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2025 06:41
  • Last Edited
    Jun 18, 2025 10:00

Summary

Embark on a transformative 4-week journey with this comprehensive program designed for serious lifters. Committing to 4 days a week, you'll focus on foundational barbell movements like squats, deadlifts, and bench presses, targeting key muscle groups to build strength and size. Each workout is structured to challenge you with a consistent intensity, ensuring you push your limits while honing your technique. Equip yourself with the tools for success and watch your progress soar!
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START THE PROGRAM
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Deadlift (Barbell)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Deadlift (Barbell)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Deadlift (Barbell)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Deadlift (Barbell)
3
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
5
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
5
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
5
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
5
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Deadlift (Barbell)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Deadlift (Barbell)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Deadlift (Barbell)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Deadlift (Barbell)
3
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
5
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
5
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
5
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
5
5 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6
3
Deadlift (Barbell)
3 Sets
5 Reps
@6
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
@6
3
Seated Row (Cable)
5 Sets
5 Reps
@6
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6
3
Deadlift (Barbell)
3 Sets
5 Reps
@6
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
@6
3
Seated Row (Cable)
5 Sets
5 Reps
@6