Newbie weights

by Brett L.

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
Jun 18, 2025 01:01

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!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

Leg Extension

Seated Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bench Press (Wide Grip)

Shoulder Press (Machine)

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Sit Up

Lying Leg Raise

Lunge (Dumbbell)

Shrug (Trap Bar)

Lateral Raise (Dumbbell)

Back Extension

Upright Row (Barbell)

Dumbbell Row

Oblique Crunch

Single Leg Romanian Deadlift

Day 1

Leg Press

3 Sets

Leg Extension

3 Sets

Seated Row (Machine)

3 Sets

Chest Fly (Machine)

3 Sets

Wide Grip Lat Pulldown

3 Sets

Bench Press (Wide Grip)

3 Sets

Shoulder Press (Machine)

3 Sets

Calf Raise (Machine)

3 Sets

Tricep Rope Push Down (Cable)

3 Sets

Sit Up

3 Sets

Lying Leg Raise

3 Sets

Lunge (Dumbbell)

3 Sets

Shrug (Trap Bar)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Back Extension

3 Sets

Upright Row (Barbell)

3 Sets

Dumbbell Row

3 Sets

Oblique Crunch

3 Sets

Single Leg Romanian Deadlift

1 Set