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Newbie weights

by Brett L.
5.0
(1 rating)

Program Description

Embark on your strength journey with the "Newbie Weights" program, designed specifically for beginners looking to build muscle and sculpt their physique over 10 weeks. This comprehensive plan features 10 workouts per week, each lasting around 60 minutes, focusing on essential compound and isolation movements. You'll engage major muscle groups through effective exercises like the Leg Press, Chest Fly, and Seated Row, ensuring a balanced approach to strength training. Get ready to transform your body and develop a solid foundation for future gains!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 18, 2025 06:39
  • Last Edited
    Aug 01, 2025 04:19

Summary

Kickstart your fitness journey with the **Newbie Weights** program, designed specifically for beginners looking to build strength and confidence in the gym. Over the course of 10 weeks, you'll engage in a focused workout just once a week, utilizing essential machines and free weights to target all major muscle groups. This program emphasizes proper form and technique, ensuring you develop a solid foundation while progressively increasing your strength. Get ready to transform your physique and embrace a healthier lifestyle!

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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Front Delts
10.2%
Abs
10%
Quadriceps
9.8%
Middle Delts
9.6%
Lats
8.3%
Glutes
7%
Chest
6.4%
Triceps
6.4%
Hamstrings
4.9%
Biceps
4.5%
Lower Back
4%
Calves
3.2%
Abductors
0.6%
Adductors
0.6%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Seated Row (Machine)
3
-
4
Chest Fly (Machine)
3
-
5
Wide Grip Lat Pulldown
3
-
6
Bench Press (Wide Grip)
3
-
7
Shoulder Press (Machine)
3
-
8
Calf Raise (Machine)
3
-
9
Tricep Rope Push Down (Cable)
3
-
10
Sit Up
3
-
11
Lying Leg Raise
3
-
12
Lunge (Dumbbell)
3
-
13
Shrug (Trap Bar)
3
-
14
Lateral Raise (Dumbbell)
3
-
15
Back Extension
3
-
16
Upright Row (Barbell)
3
-
17
Dumbbell Row
3
-
18
Oblique Crunch
3
-
19
Single Leg Romanian Deadlift
1
-
Week 1
1 / 10 Weeks
Day 1
1
Leg Press
3 Sets
-
2
Leg Extension
3 Sets
-
3
Seated Row (Machine)
3 Sets
-
4
Chest Fly (Machine)
3 Sets
-
5
Wide Grip Lat Pulldown
3 Sets
-
6
Bench Press (Wide Grip)
3 Sets
-
7
Shoulder Press (Machine)
3 Sets
-
8
Calf Raise (Machine)
3 Sets
-
9
Tricep Rope Push Down (Cable)
3 Sets
-
10
Sit Up
3 Sets
-
11
Lying Leg Raise
3 Sets
-
12
Lunge (Dumbbell)
3 Sets
-
13
Shrug (Trap Bar)
3 Sets
-
14
Lateral Raise (Dumbbell)
3 Sets
-
15
Back Extension
3 Sets
-
16
Upright Row (Barbell)
3 Sets
-
17
Dumbbell Row
3 Sets
-
18
Oblique Crunch
3 Sets
-
19
Single Leg Romanian Deadlift
1 Set
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Brett L.Age 43, Man
5 months ago
4 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Good all round program. Needs a few tweaks tho