logo
BoostcampPNG

Trotter's Beginner Workout

by Timothy Trotter
1 athletes joined

Program Description

To teach my wife, Kelley, how to lift weights for muscle development

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 10, 2025 02:00
  • Last Edited
    Nov 11, 2025 12:20
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.3%
Quadriceps
10.9%
Hamstrings
8.6%
Upper Back
7.8%
Triceps
7.7%
Lats
7.2%
Middle Delts
6.7%
Biceps
6.6%
Front Delts
6.2%
Abs
5%
Adductors
4.9%
Abductors
4.1%
Chest
3.8%
Lower Back
3.4%
Calves
2.5%
Forearms
0.7%
Rear Delts
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12 reps
-
2
Chest Press (Machine)
2
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12 reps
-
5
Leg Curl
2
12 reps
-
6
Abs Crunch (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12 reps
-
2
Chest Press (Machine)
2
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12 reps
-
5
Leg Curl
2
12 reps
-
6
Abs Crunch (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12 reps
-
2
Chest Press (Machine)
2
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12 reps
-
5
Leg Curl
2
12 reps
-
6
Abs Crunch (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12 reps
-
2
Chest Press (Machine)
2
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12 reps
-
5
Leg Curl
2
12 reps
-
6
Abs Crunch (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lat Pulldown
2
12 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Bicep Curl (Cable)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lat Pulldown
2
12 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Bicep Curl (Cable)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lat Pulldown
2
12 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Bicep Curl (Cable)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lat Pulldown
2
12 reps
-
3
Tricep Pushdown (Cable)
2
12 reps
-
4
Bicep Curl (Cable)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Bicep Curl (Cable)
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Torso Rotations
3
8 reps
-
6
Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Bicep Curl (Cable)
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Torso Rotations
3
8 reps
-
6
Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Bicep Curl (Cable)
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Torso Rotations
3
8 reps
-
6
Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Bicep Curl (Cable)
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Torso Rotations
3
8 reps
-
6
Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Bicep Curl (Cable)
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Torso Rotations
3
8 reps
-
6
Squat (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Bicep Curl (Cable)
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Torso Rotations
3
8 reps
-
6
Squat (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Bicep Curl (Cable)
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Torso Rotations
3
8 reps
-
6
Squat (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Machine)
3
8 reps
-
3
Bicep Curl (Cable)
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Torso Rotations
3
8 reps
-
6
Squat (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
2
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Torso Rotations
2
12 reps
-
6
Abs Crunch (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
2
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Torso Rotations
2
12 reps
-
6
Abs Crunch (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
2
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Torso Rotations
2
12 reps
-
6
Abs Crunch (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
2
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Squat (Bodyweight)
2
12 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Torso Rotations
2
12 reps
-
6
Abs Crunch (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
7
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
7
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
7
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
7
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
7
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
7
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
7
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
7
Seated Calf Raise
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Chest Press (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Seated Row (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Leg Curl
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Back Extension
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 3
1
Glute Kickback
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Squat (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Seated Row (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Torso Rotations
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-