Program Description
Mostly Beginner - Novice Friendly Program that I have made for myself. NOTE : DO NOT USE 1RM. ONLY PUT 5RM OF EACH LIFT YOU CAN DO .IF YOU DONT KNOW THE ACTUAL NUMBER , TAKE 5 KG LESS THAN WHAT YOU THINK IT IS.
Program Overview
- LevelBeginner, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 10, 2024 01:16
- Last EditedJul 12, 2024 04:49
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.
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
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Dumbbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
15 reps
40%
4
Leg Extension
3
15 reps
40%
5
Lateral Raise (Cable)
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Chest Supported Row (Machine)
3
15 reps
40%
4
Chest Fly (Cable)
3
15 reps
40%
5
Lying Leg Curl
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
60%
3
Bicep Curl (EZ Bar)
3
15 reps
40%
4
Lateral Raise (Cable)
3
15 reps
40%
5
Leg Press (45 Degrees)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
60%
3
Seated Dip (Machine)
3
15 reps
40%
4
Back Extension
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15 reps
40%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
3 Reps
85%
2
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
60%
3
Lat Pulldown (Close Grip)3 Sets
15 Reps
40%
4
Leg Extension3 Sets
15 Reps
40%
5
Lateral Raise (Cable)3 Sets
15 Reps
40%
Day 2
1
Bench Press (Barbell)5 Sets
3 Reps
85%
2
Deadlift (Barbell)3 Sets
10 Reps
60%
3
Chest Supported Row (Machine)3 Sets
15 Reps
40%
4
Chest Fly (Cable)3 Sets
15 Reps
40%
5
Lying Leg Curl3 Sets
15 Reps
40%
Day 3
1
Overhead Press (Barbell)5 Sets
3 Reps
85%
2
Squat (Barbell)3 Sets
10 Reps
60%
3
Bicep Curl (EZ Bar)3 Sets
15 Reps
40%
4
Lateral Raise (Cable)3 Sets
15 Reps
40%
5
Leg Press (45 Degrees)3 Sets
15 Reps
40%
Day 4
1
Deadlift (Barbell)5 Sets
3 Reps
85%
2
Bench Press (Dumbbell)3 Sets
10 Reps
60%
3
Seated Dip (Machine)3 Sets
15 Reps
40%
4
Back Extension3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)3 Sets
15 Reps
40%