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Beginner Strength by Ash - Dev II

by Ashleen S.
2 athletes joined

Program Description

Beginner - Novice powerlifting Development Program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 12, 2025 11:05
  • Last Edited
    Aug 04, 2025 09:00

Summary

Embark on a transformative 6-week journey with "Beginner Strength by Ash - Dev II," designed specifically for those new to strength training. This program features four workouts per week, focusing on foundational compound movements like barbell squats and bench presses, ensuring you build strength and confidence from the ground up. Each session incorporates a mix of tempo and machine exercises to target major muscle groups, enhancing your overall fitness. Get ready to unlock your potential and establish a solid strength training routine that sets the stage for future gains!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.8%
Glutes
13.1%
Hamstrings
11.9%
Chest
9.8%
Triceps
8.9%
Abs
7.7%
Front Delts
5.8%
Lats
5.6%
Upper Back
5.5%
Adductors
5.5%
Biceps
4%
Lower Back
2.4%
Forearms
2.1%
Middle Delts
1.9%
Rear Delts
0%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 6.5
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 7
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 7
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 7
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 7
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 7.5
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 7.5
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 7.5
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 8
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 8
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 6
-
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6.5
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
5
Plank (Weighted)
1
2
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 6.5
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 7
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 7
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 7.5
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 8
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3 reps
-
2
Glute-Ham Raise
3
-
3
Pull-Up (Assisted)
1
2
8 reps
RPE 7.5
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
3 reps
3 reps
RPE 6
-
2
Tempo Bench Press
1
2
3 reps
3 reps
RPE 6.5
-
3
Hack Squat
1
1
8 reps
8 reps
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Chest Supported Row (Machine)
1
2
RPE 7
-
4
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Week 1
1 / 6 Weeks
Day 3
1
Tempo Squat (Barbell)
1 Set
2 Sets
@7
-
2
Tempo Bench Press
1 Set
2 Sets
@7
-
3
Hack Squat
1 Set
2 Sets
@7
-
4
Pull-Up (Assisted)
1 Set
2 Sets
@7
-
5
Tricep Pushdown (Cable)
1 Set
2 Sets
@8
-
6
Farmer's Walk (Weighted)
1 Set
2 Sets
@7
-
Day 1
1
Squat (Barbell)
1 Set
5 Sets
2 Reps
3 Reps
@6.5
-
2
Bench Press (Barbell)
1 Set
5 Sets
1 Reps
@7
-
3
Leg Extension
1 Set
2 Sets
8 Reps
@7.5
-
4
Lat Pulldown (Single Arm)
1 Set
2 Sets
8 Reps
@7.5
-
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
@7.5
-
6
Plank (Weighted)
1 Set
2 Sets
@7
-
Day 4
1
Sumo Deadlift (Paused)
1 Set
2 Sets
2 Reps
@7
-
2
Spoto Press
1 Set
2 Sets
@7
-
3
Glute-Ham Raise
1 Set
2 Sets
@7
-
4
Chest Supported Row (Machine)
1 Set
2 Sets
@7
-
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
@8
-
Day 2
1
Sumo Deadlift (Barbell)
1 Set
4 Sets
4 Reps
@6.5
-
2
Overhead Press (Barbell)
3 Sets
@7.5
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
-
4
Zercher Front-Foot Elevated Split Squat
1 Set
2 Sets
@7.5
-
5
Hip Adductor (Machine)
1 Set
2 Sets
@7.5
-
6
Ab Wheel
1 Set
2 Sets
@7.5
-