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BoostcampPNG

Beginner Program for Getting Huge

by Nicholas Johnson
1221 athletes joined
4.0
(1 rating)

Program Description

For a brand new beginner to be introduced to a lot of exercises and try out their first linear program

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 19, 2024 08:43
  • Last Edited
    Jun 14, 2025 09:13
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dumbbell Row
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dumbbell Row
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Hanging Leg Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Hanging Leg Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Hanging Leg Raise
2
6-10 reps
-
5
Sit Up
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Dumbbell Row
2 Sets
6-10 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
4
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
5-8 Reps
-
2
Deadlift (Barbell)
2 Sets
5-8 Reps
-
Day 3
1
Dip (Bodyweight)
2 Sets
AMRAP
-
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
4
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
Day 4
1
Goblet Squat
3 Sets
10-15 Reps
-
2
Deadlift (Barbell)
2 Sets
6-10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Nick H.Age 25, Man
11 days ago
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
This is a good program. Everything is easily done in a home/apartment gym and the gains are visible around week 8 if you’re starting from zero.