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First 30 days gym program

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Program Description

Kickstart your fitness journey with the First 30 Days Gym Program, designed specifically for beginners ready to transform their bodies and build strength. Over four weeks, you'll engage in 24 dynamic workouts that blend essential exercises like the Bench Press, Squats, and Deadlifts, ensuring a comprehensive approach to muscle development. This program emphasizes proper form and technique, helping you establish a solid foundation while progressively increasing intensity. Get ready to commit, sweat, and see results as you embark on this empowering fitness adventure!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2025 06:36
  • Last Edited
    Oct 22, 2025 06:55
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Chest
11%
Front Delts
10.4%
Triceps
10.3%
Lats
9.9%
Upper Back
8.8%
Glutes
8.7%
Biceps
7.7%
Middle Delts
6.2%
Hamstrings
6.2%
Abs
3.7%
Adductors
2.5%
Lower Back
2.5%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Overhead Press (Dumbbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
2
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
1
10 reps
-
2
Barbell Row
1
10 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Hammer Curl (Dumbbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Barbell Row
2
10 reps
-
3
Deadlift (Barbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Barbell Row
2
10 reps
-
3
Deadlift (Barbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
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
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Overhead Press (Dumbbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
2
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
1
10 reps
-
2
Barbell Row
1
10 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Hammer Curl (Dumbbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Barbell Row
2
10 reps
-
3
Deadlift (Barbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Barbell Row
2
10 reps
-
3
Deadlift (Barbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
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
Hammer Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
-
2
Incline Bench Press (Dumbbell)
1
10 reps
-
3
Overhead Press (Dumbbell)
1
8 reps
-
4
Squat (Barbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
Day 5
#
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 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
-
2
Barbell Row
1
10 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Hammer Curl (Dumbbell)
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Barbell Row
2
10 reps
-
3
Deadlift (Barbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Barbell Row
2
10 reps
-
3
Deadlift (Barbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
10 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
10 Reps
-
3
Overhead Press (Dumbbell)
1 Set
8 Reps
-
4
Squat (Barbell)
1 Set
8 Reps
-
Day 3
1
Bench Press (Dumbbell)
1 Set
10 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
10 Reps
-
3
Overhead Press (Dumbbell)
1 Set
8 Reps
-
4
Squat (Barbell)
1 Set
8 Reps
-
Day 2
1
Lat Pulldown
1 Set
10 Reps
-
2
Barbell Row
1 Set
10 Reps
-
3
Deadlift (Barbell)
1 Set
8 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
10 Reps
-
Day 4
1
Lat Pulldown
1 Set
10 Reps
-
2
Barbell Row
1 Set
10 Reps
-
3
Deadlift (Barbell)
1 Set
8 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
10 Reps
-
Day 5
1
Bench Press (Dumbbell)
1 Set
10 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
10 Reps
-
3
Overhead Press (Dumbbell)
1 Set
8 Reps
-
4
Squat (Barbell)
1 Set
8 Reps
-
Day 6
1
Lat Pulldown
1 Set
10 Reps
-
2
Barbell Row
1 Set
10 Reps
-
3
Deadlift (Barbell)
1 Set
8 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
10 Reps
-