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Beginner Strength Training

by Travis

Program Description

Kickstart your fitness journey with this 8-week Beginner Strength Training program, designed to build a solid foundation in strength and technique. Committing just 4 days a week, you'll engage in a balanced mix of compound movements and isolation exercises, ensuring full-body development while enhancing your confidence in the gym. Perfect for newcomers, this program emphasizes proper form and progression, setting you up for long-term success. Get ready to transform your strength and embrace the gains!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 08, 2025 04:28
  • Last Edited
    Dec 08, 2025 05:00
Muscle Engagement
Front
Back
MuscleSet
Glutes
13%
Hamstrings
12.5%
Abs
10.2%
Front Delts
9.7%
Upper Back
9.7%
Triceps
8.3%
Lats
8.3%
Quadriceps
6.5%
Chest
5.6%
Middle Delts
5.6%
Biceps
4.2%
Lower Back
3.2%
Abductors
1.9%
Rear Delts
1.4%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
80%
2
Chest Press (Machine)
3
6-8 reps
80%
3
Seated Row (Cable)
3
8-10 reps
80%
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
75%
5
Overhead Press (Machine)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
7
Plank
3
0.7-1 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Pull Through (Cable)
3
12-15 reps
70%
4
Seated Row (Machine)
3
10-12 reps
75%
5
Leg Curl
3
12-15 reps
75%
6
Lateral Raise (Cable)
3
12-15 reps
70%
7
Hanging Knee Raise
3
15-20 reps
70%
Week 1
1 / 8 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
80%
80%
2
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
80%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
80%
80%
80%
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
75%
75%
75%
5
Overhead Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
6
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
7
Plank
1 Set
1 Set
1 Set
0.7-1 mins
0.7-1 mins
0.7-1 mins
75%
75%
75%
Day 2
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
75%
75%
75%
75%
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
75%
75%
75%
3
Pull Through (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
70%
70%
70%
4
Seated Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
75%
75%
75%
5
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
75%
75%
75%
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
70%
70%
70%
7
Hanging Knee Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
70%
70%
70%
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
80%
80%
2
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
80%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
80%
80%
80%
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
75%
75%
75%
5
Overhead Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
6
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
7
Plank
1 Set
1 Set
1 Set
0.7-1 mins
0.7-1 mins
0.7-1 mins
75%
75%
75%
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
75%
75%
75%
75%
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
75%
75%
75%
3
Pull Through (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
70%
70%
70%
4
Seated Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
75%
75%
75%
5
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
75%
75%
75%
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
70%
70%
70%
7
Hanging Knee Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
70%
70%
70%