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BoostcampPNG

back to basic

by zaki T.

Program Description

whether you're just starting out or feeling lost, use this to get back on the right track. prioritizing progressive overloads and correct form.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2026 05:23
  • Last Edited
    Feb 21, 2026 05:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Front Delts
12.2%
Quadriceps
9.8%
Glutes
9.8%
Hamstrings
9.8%
Lats
7.3%
Upper Back
7.3%
Abs
7.3%
Chest
7.3%
Biceps
5.5%
Middle Delts
4.9%
Lower Back
2.4%
Adductors
2.4%
Forearms
1.8%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Deadlift (Barbell)
4 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Deadlift (Barbell)
4 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-