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Novice Myoreps

by Veeru

Program Description

**Novice Myoreps** is a comprehensive 6-week program designed for beginners looking to build muscle and enhance their overall fitness. With 18 sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, including the Arnold Press, Lat Pulldown, and Leg Press. Each workout lasts approximately 50 minutes, combining effective techniques to maximize muscle growth and sculpting. This program is ideal for those ready to take the first step in their fitness journey with a structured, supportive approach. Get ready to transform your body and boost your confidence!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 04, 2025 08:49
  • Last Edited
    Jul 10, 2025 01:19

Summary

Kickstart your fitness journey with the Novice Myoreps program, designed specifically for beginners looking to build strength and muscle over six weeks. This three-day-a-week plan incorporates a variety of effective exercises, including the Arnold Press, Lat Pulldown, and Leg Press, utilizing machines and dumbbells to maximize your results. With a focus on controlled repetitions and progressive overload, you'll enhance your form and confidence while targeting all major muscle groups. Get ready to transform your workouts and lay a solid foundation for your fitness goals!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
5
15 reps
3 reps
-
-
2
Lat Pulldown
1
5
15 reps
3 reps
-
-
3
Chest Press (Machine)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Leg Press
1
5
15 reps
3 reps
-
-
6
Calf Raise (Machine)
1
5
15 reps
3 reps
-
-
7
Single Leg Calf Raise
3
10 reps
-
8
Leg Curl
1
5
15 reps
3 reps
-
-
9
Hyperextension
1
5
15 reps
3 reps
-
-
10
Face Pull
1
5
15 reps
3 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
5
Hammer Curl
1
5
15 reps
3 reps
-
-
6
Tricep Kickback
1
5
15 reps
3 reps
-
-
7
Leg Curl
1
5
15 reps
3 reps
-
-
8
Leg Extension
1
5
15 reps
3 reps
-
-
9
Face Pull
1
5
15 reps
3 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
5
Hammer Curl
1
5
15 reps
3 reps
-
-
6
Tricep Kickback
1
5
15 reps
3 reps
-
-
7
Leg Curl
1
5
15 reps
3 reps
-
-
8
Leg Extension
1
5
15 reps
3 reps
-
-
9
Face Pull
1
5
15 reps
3 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
5
Hammer Curl
1
5
15 reps
3 reps
-
-
6
Tricep Kickback
1
5
15 reps
3 reps
-
-
7
Leg Curl
1
5
15 reps
3 reps
-
-
8
Leg Extension
1
5
15 reps
3 reps
-
-
9
Face Pull
1
5
15 reps
3 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
5
Hammer Curl
1
5
15 reps
3 reps
-
-
6
Tricep Kickback
1
5
15 reps
3 reps
-
-
7
Leg Curl
1
5
15 reps
3 reps
-
-
8
Leg Extension
1
5
15 reps
3 reps
-
-
9
Face Pull
1
5
15 reps
3 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
5
Hammer Curl
1
5
15 reps
3 reps
-
-
6
Tricep Kickback
1
5
15 reps
3 reps
-
-
7
Leg Curl
1
5
15 reps
3 reps
-
-
8
Leg Extension
1
5
15 reps
3 reps
-
-
9
Face Pull
1
5
15 reps
3 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
5
Hammer Curl
1
5
15 reps
3 reps
-
-
6
Tricep Kickback
1
5
15 reps
3 reps
-
-
7
Leg Curl
1
5
15 reps
3 reps
-
-
8
Leg Extension
1
5
15 reps
3 reps
-
-
9
Face Pull
1
5
15 reps
3 reps
-
-
Week 1
1 / 6 Weeks
Day 1
1
Arnold Press
1 Set
5 Sets
15 Reps
3 Reps
-
-
2
Lat Pulldown
1 Set
5 Sets
15 Reps
3 Reps
-
-
3
Chest Press (Machine)
1 Set
5 Sets
15 Reps
3 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
5 Sets
15 Reps
3 Reps
-
-
5
Leg Press
1 Set
5 Sets
15 Reps
3 Reps
-
-
6
Calf Raise (Machine)
1 Set
5 Sets
15 Reps
3 Reps
-
-
7
Single Leg Calf Raise
3 Sets
10 Reps
-
8
Leg Curl
1 Set
5 Sets
15 Reps
3 Reps
-
-
9
Hyperextension
1 Set
5 Sets
15 Reps
3 Reps
-
-
10
Face Pull
1 Set
5 Sets
15 Reps
3 Reps
-
-
Day 2
1
Arnold Press
1 Set
5 Sets
15 Reps
3 Reps
-
-
2
Lat Pulldown
1 Set
5 Sets
15 Reps
3 Reps
-
-
3
Chest Press (Machine)
1 Set
5 Sets
15 Reps
3 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
5 Sets
15 Reps
3 Reps
-
-
5
Leg Press
1 Set
5 Sets
15 Reps
3 Reps
-
-
6
Calf Raise (Machine)
1 Set
5 Sets
15 Reps
3 Reps
-
-
7
Single Leg Calf Raise
3 Sets
10 Reps
-
8
Leg Curl
1 Set
5 Sets
15 Reps
3 Reps
-
-
9
Hyperextension
1 Set
5 Sets
15 Reps
3 Reps
-
-
10
Face Pull
1 Set
5 Sets
15 Reps
3 Reps
-
-
Day 3
1
Bicep Curl (Cable)
1 Set
5 Sets
15 Reps
3 Reps
-
-
2
Tricep Pushdown (Cable)
1 Set
5 Sets
15 Reps
3 Reps
-
-
3
Reverse Bicep Curl
1 Set
5 Sets
15 Reps
3 Reps
-
-
4
Overhead Tricep Extension (Cable)
1 Set
5 Sets
15 Reps
3 Reps
-
-
5
Hammer Curl
1 Set
5 Sets
15 Reps
3 Reps
-
-
6
Tricep Kickback
1 Set
5 Sets
15 Reps
3 Reps
-
-
7
Leg Curl
1 Set
5 Sets
15 Reps
3 Reps
-
-
8
Leg Extension
1 Set
5 Sets
15 Reps
3 Reps
-
-
9
Face Pull
1 Set
5 Sets
15 Reps
3 Reps
-
-