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Bertie fox’s Brutal beginner program

by Jayden Weeks

Program Description

If you are a beginner or find yourself hitting a plateau in your training, it might be because your base isn’t strong enough. After all, it doesn’t matter how impressive the structure is if it’s built on unstable ground. It could be time to focus on the basics for a while, master them, and then progress to more complex routines.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2024 02:56
  • Last Edited
    Jun 18, 2025 08:06

Summary

Dive into Bertie Fox’s Brutal Beginner Program, an intense 8-week journey designed to build strength and confidence in the gym. Committing just three days a week, you'll tackle foundational lifts like the Bench Press, Squat, and Bent Over Row, ensuring a well-rounded development of your upper and lower body. With a focus on proper form and progressive overload, this program is perfect for newcomers ready to push their limits and achieve real results. Get ready to transform your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.5%
Middle Delts
16.5%
Chest
12.7%
Upper Back
12.7%
Lats
10.1%
Triceps
7.6%
Quadriceps
6.3%
Glutes
5.1%
Hamstrings
3.8%
Biceps
2.5%
Abs
2.5%
Adductors
2.5%
Rear Delts
1.3%
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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
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Dumbbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 8
4
Overhead Press (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
6
High Pull
5
8 reps
RPE 7
7
Squat (Barbell)
5
5 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8 Reps
@8
2
Chest Fly (Dumbbell)
5 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
5 Sets
8 Reps
@8
4
Overhead Press (Barbell)
5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
6
High Pull
5 Sets
8 Reps
@7
7
Squat (Barbell)
5 Sets
5 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
8 Reps
@8
2
Chest Fly (Dumbbell)
5 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
5 Sets
8 Reps
@8
4
Overhead Press (Barbell)
5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
6
High Pull
5 Sets
8 Reps
@7
7
Squat (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
8 Reps
@8
2
Chest Fly (Dumbbell)
5 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
5 Sets
8 Reps
@8
4
Overhead Press (Barbell)
5 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
6
High Pull
5 Sets
8 Reps
@7
7
Squat (Barbell)
5 Sets
5 Reps
@8