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Super Beginner

by Tina S.
1 athletes joined
4.0
(1 rating)

Program Description

**Super Beginner** is a comprehensive 6-week program designed to ease you into a consistent fitness routine. With 30 workouts spread across the weeks, you'll engage in a balanced mix of cardio and strength training, focusing on full-body movements to build a solid foundation. Each session includes clear instructions and video demonstrations for exercises like treadmill runs, dumbbell presses, and bodyweight movements, ensuring you're guided every step of the way. Get ready to transform your fitness journey with structured workouts that cater to beginners, helping you gain strength, endurance, and confidence in the gym!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2025 03:17
  • Last Edited
    Jul 25, 2025 02:11

Summary

Dive into the Super Beginner program, a comprehensive 6-week journey designed for those just starting their fitness adventure. Committing to 5 days a week, you’ll engage in a balanced mix of cardio and strength training, targeting major muscle groups with exercises like incline push-ups and seated shoulder presses. This program is perfect for building foundational strength and endurance while boosting your confidence in the gym. Get ready to transform your routine and embrace a healthier lifestyle!
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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
Treadmill
1
10 mins
RPE 6
2
Push Up (Incline)
2
1
5 reps
10 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
3
10 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 7
6
Chest Press (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Push Up (Incline)
2
1
5 reps
10 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
3
10 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 7
6
Chest Press (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Push Up (Knees)
3
10 reps
RPE 8
5
Tricep Kickback
3
10 reps
RPE 8
6
Pec Deck (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Push Up (Knees)
3
10 reps
RPE 8
5
Tricep Kickback
3
10 reps
RPE 8
6
Pec Deck (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Push Up (Knees)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Push Up (Knees)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Glute Bridge (Dumbbell)
3
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Leg Press
3
10 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Glute Bridge (Dumbbell)
3
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Leg Press
3
10 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Goblet Squat
3
10 reps
RPE 7
3
Glute Bridge (Barbell)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Walking Lunge
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Goblet Squat
3
10 reps
RPE 7
3
Glute Bridge (Barbell)
3
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Walking Lunge
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
6
Leg Curl
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
6
Leg Curl
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 7
4
Side Bend (Dumbbell)
3
10 reps
RPE 7
5
Plank with Shoulder Taps
2
1
5 reps
10 reps
RPE 6
RPE 7
6
Dead Bug
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 7
4
Side Bend (Dumbbell)
3
10 reps
RPE 7
5
Plank with Shoulder Taps
2
1
5 reps
10 reps
RPE 6
RPE 7
6
Dead Bug
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
5
Scapular Push Up
3
10 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
5
Scapular Push Up
3
10 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
I, Y, T (IYT) Raise
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Y Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
I, Y, T (IYT) Raise
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Y Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
I, Y, T (IYT) Raise
3
5 reps
RPE 6
4
Front Raise
3
10 reps
RPE 7
5
Y Raise (Dumbbell)
3
10 reps
RPE 7
6
Lying Side Lateral Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
I, Y, T (IYT) Raise
3
5 reps
RPE 6
4
Front Raise
3
10 reps
RPE 7
5
Y Raise (Dumbbell)
3
10 reps
RPE 7
6
Lying Side Lateral Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Dead Bug
3
10 reps
RPE 6
3
Hip Bridge March
3
10 reps
RPE 7
4
Abs Crunch (Weighted)
3
10 reps
RPE 7
5
Sit Up
3
10 reps
RPE 6
6
Side Bend (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Dead Bug
3
10 reps
RPE 6
3
Hip Bridge March
3
10 reps
RPE 7
4
Abs Crunch (Weighted)
3
10 reps
RPE 7
5
Sit Up
3
10 reps
RPE 6
6
Side Bend (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Russian Twist (Dumbbell)
3
10 reps
RPE 7
3
Plank with Shoulder Taps
3
10 reps
RPE 8
4
Hip Bridge March
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
6
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Russian Twist (Dumbbell)
3
10 reps
RPE 7
3
Plank with Shoulder Taps
3
10 reps
RPE 8
4
Hip Bridge March
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
6
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Treadmill
1 Set
10 mins
@6
2
Push Up (Incline)
2 Sets
1 Set
5 Reps
10 Reps
@6
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Kickback
3 Sets
10 Reps
@7
6
Chest Press (Machine)
3 Sets
10 Reps
@7
Day 2
1
Treadmill
1 Set
10 mins
@6
2
Glute Bridge (Dumbbell)
3 Sets
10 Reps
@6
3
Hip Abductor (Machine)
3 Sets
10 Reps
@7
4
Hip Adductor (Machine)
3 Sets
10 Reps
@7
5
Leg Press
3 Sets
10 Reps
@7
6
Leg Curl
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
Day 3
1
Treadmill
1 Set
-
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Machine)
3 Sets
10 Reps
@7
4
Side Bend (Dumbbell)
3 Sets
10 Reps
@7
5
Plank with Shoulder Taps
2 Sets
1 Set
5 Reps
10 Reps
@6
@7
6
Dead Bug
3 Sets
10 Reps
@7
Day 4
1
Treadmill
1 Set
-
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
3
I, Y, T (IYT) Raise
3 Sets
5 Reps
@6
4
Front Raise
3 Sets
10 Reps
@7
5
Y Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Lying Side Lateral Raise
3 Sets
10 Reps
@7
Day 5
1
Treadmill
1 Set
30 mins
@8