Program Description
This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-15 months at the absolute max.
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 03, 2025 07:02
- Last EditedMay 11, 2025 11:27
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Box Squat (Barbell)3 Sets
4-6 Reps
-
2
Bench Press (Barbell)3 Sets
4-6 Reps
-
3
Pendlay Row3 Sets
4-6 Reps
-
4
Overhead Extension (EZ Bar)3 Sets
6-10 Reps
-
5
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
6
Stiff Leg Deadlift3 Sets
6-10 Reps
-
7
Plank3 Sets
30-60 mins
-
Day 2
1
Box Squat (Barbell)3 Sets
4-6 Reps
-
2
Overhead Press (Barbell)3 Sets
4-6 Reps
-
3
Deadlift (Barbell)1 Set
5 Reps
-
4
Bench Press (Close Grip)3 Sets
6-8 Reps
-
5
Chin-Up (Weighted)3 Sets
3-5 Reps
-
6
Plank3 Sets
30-60 mins
-
Day 3
1
Box Squat (Barbell)3 Sets
4-6 Reps
-
2
Bench Press (Barbell)3 Sets
4-6 Reps
-
3
Pendlay Row3 Sets
4-6 Reps
-
4
Overhead Extension (EZ Bar)3 Sets
6-10 Reps
-
5
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
6
Stiff Leg Deadlift3 Sets
6-10 Reps
-
7
Plank3 Sets
30-60 mins
-