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Beginner Strength Training

by Siddharth S.
1 athletes joined

Program Description

Unlock your strength potential with this 8-week Beginner Strength Training program, designed for those ready to build a solid foundation. Committing just three days a week, you'll engage in full-body workouts that focus on mastering essential movements and proper form. Each session is crafted to progressively challenge your muscles, ensuring you gain strength and confidence as you advance. Perfect for newcomers or anyone looking to refine their technique, this program sets you on the path to lasting fitness success.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2026 05:44
  • Last Edited
    Jan 30, 2026 05:53
Muscle Engagement
Front
Back
MuscleSet
Glutes
16%
Quadriceps
12.3%
Hamstrings
12.3%
Abs
9.9%
Triceps
7.4%
Front Delts
7.4%
Upper Back
7.4%
Lats
7.4%
Chest
4.9%
Biceps
3.7%
Lower Back
3.7%
Adductors
2.5%
Middle Delts
2.5%
Abductors
2.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bird Dog
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Trap Bar Deadlift
3
8-10 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Trap Bar Deadlift
3
8-10 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Trap Bar Deadlift
3
8-10 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Trap Bar Deadlift
3
8-10 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Trap Bar Deadlift
3
8-10 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Trap Bar Deadlift
3
8-10 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Trap Bar Deadlift
3
8-10 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Trap Bar Deadlift
3
8-10 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Plank
1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
-
-
-
Day 2
1
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Bird Dog
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Trap Bar Deadlift
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Lateral Banded Walk
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-