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Noob Gains v1.1

by Joe L.
2 athletes joined

Program Description

Get jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 09, 2024 10:11
  • Last Edited
    Jun 18, 2025 11:22

Summary

Unlock your potential with **Noob Gains v1.1**, a comprehensive 5-week program designed for beginners ready to build strength and confidence. Train every day of the week with a mix of barbell, bodyweight, and cable exercises that target all major muscle groups, including legs, arms, chest, and core. Each workout is structured to progressively challenge you, ensuring you develop proper form and technique while boosting your overall fitness. Get ready to push your limits and see real results!
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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 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Clean and Press
3
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Pendlay Row
3
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 7.5
5
Ring Row
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deficit Push Up
3
12 reps
RPE 6
3
Glute-Ham Raise
3
8 reps
RPE 8
4
Wood Chop
6
8 reps
RPE 6
5
Deadlift (Barbell)
3
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
@8
2
Deficit Push Up
3 Sets
12 Reps
@6
3
Glute-Ham Raise
3 Sets
8 Reps
@8
4
Wood Chop
6 Sets
8 Reps
@6
5
Deadlift (Barbell)
3 Sets
10 Reps
@6
Day 2
1
Pull-Up (Band)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
2
Pendlay Row
3 Sets
8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
4
Face Pull
3 Sets
10 Reps
@7.5
5
Ring Row
3 Sets
10 Reps
@6
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Clean and Press
3 Sets
8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10 Reps
@6
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
@8
2
Deficit Push Up
3 Sets
12 Reps
@6
3
Glute-Ham Raise
3 Sets
8 Reps
@8
4
Wood Chop
6 Sets
8 Reps
@6
5
Deadlift (Barbell)
3 Sets
10 Reps
@6
Day 6
1
Pull-Up (Band)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
2
Pendlay Row
3 Sets
8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
4
Face Pull
3 Sets
10 Reps
@7.5
5
Ring Row
3 Sets
10 Reps
@6
Day 7
1
Chest Fly (Cable)
3 Sets
10 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Clean and Press
3 Sets
8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10 Reps
@6