Beginner Strength and Wellness
3-day beginner plan using dumbbells and cables. Day 1: legs/core. Day 2: upper body. Day 3: full-body HIIT.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Arm Circle | 1 | 30 sec | — |
| 2 | Squat (Bodyweight) | 1 | 15 reps | — |
| 3 | Inchworm | 1 | 5 reps | — |
| 4 | Reverse Lunge (Bodyweight) | 2 | 5 reps | — |
| 5 | Band Pull Apart | 1 | 12 reps | — |
| 6 | Goblet Squat | 3 | 10–12 reps | @7–8 |
| 7 | Romanian Deadlift (Barbell) | 3 | 10–12 reps | @7–8 |
| 8 | Bulgarian Split Squat (Dumbbell) | 6 | 8–10 reps | @8 |
| 9 | Russian Twist (Dumbbell) | 3 | 15 reps | @6–7 |
| 10 | Farmer's Walk (Weighted) | 2 | 30 sec | @8 |
| 11 | Bike Sprint | 1 | 4 min | @9 |
| 12 | Hamstring Stretch with Rotation | 1 | 30 sec | — |
| 13 | World's Greatest Stretch | 2 | 10 reps | — |
| 14 | Stretching | 1 | 3 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Arm Circle | 2 | 30 sec | — |
| 2 | Squat (Bodyweight) | 1 | 15 reps | — |
| 3 | Inchworm | 1 | 5 reps | — |
| 4 | Eccentric Reverse Lunge (Bodyweight) | 2 | 5 reps | — |
| 5 | Band Pull Apart | 1 | 12 reps | — |
| 6 | Push Press (Barbell) | 3 | 8 reps | @8 |
| 7 | Renegade Row | 3 | 16 reps | @8 |
| 8 | Cuban Press (Dumbbell) | 3 | 12 reps | @7 |
| 9 | Hammer Curl (Dumbbell) | 3 | 12 reps | @7 |
| Superset | ||||
| 10A | Battle Ropes | 3 | 30 sec | @9 |
| 10B | TRX Row | 3 | 12 reps | @8 |
| 11 | World's Greatest Stretch | 2 | 10 reps | — |
| 12 | Stretching | 1 | 5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Arm Circle | 1 | 30 sec | — |
| 2 | Squat (Bodyweight) | 1 | 15 reps | — |
| 3 | Inchworm | 1 | 5 reps | — |
| 4 | Eccentric Reverse Lunge (Bodyweight) | 2 | 5 reps | — |
| 5 | Band Pull Apart | 1 | 12 reps | — |
| 6 | Bench Press (Dumbbell) | 3 | 10–12 reps | @7–8 |
| 7 | Bent Over Row (Barbell) | 3 | 10–12 reps | @8 |
| 8 | Overhead Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 9 | Face Pull | 3 | 12 reps | @6–7 |
| 10 | Ab Wheel | 3 | 10–12 reps | @8 |
| 11 | Bike Sprint | 1 | 4 min | @9 |
| 12 | World's Greatest Stretch | 2 | 10 reps | — |
| 13 | Stretching | 1 | 3 min | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Beginner Strength and Wellness is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage 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 50 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.
Beginner Strength and Wellness 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Beginner Strength and Wellness 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
