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
Apr 24, 2025 07:17

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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