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BoostcampPNG

JC Beginner Fitness Lifestyle

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Program Description

This is a program for someone who is trying to learn how to start a workout plan.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2024 04:07
  • Last Edited
    Oct 08, 2024 04:16

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Glutes
10.2%
Quadriceps
10.2%
Triceps
9.4%
Lats
8.7%
Hamstrings
8.7%
Biceps
8.7%
Middle Delts
6.7%
Front Delts
6.3%
Chest
5.9%
Adductors
4.3%
Abductors
2.4%
Rear Delts
2.4%
Abs
2%
Lower Back
2%
Forearms
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 3
1
Leg Press (45 Degrees)
1 Set
10 Reps
@6
2
Leg Curl
1 Set
10 Reps
@6
3
Leg Extension
1 Set
10 Reps
@6
4
Hip Abductor (Machine)
1 Set
10 Reps
@6
5
Hip Adductor (Machine)
1 Set
10 Reps
@6
Day 5
1
Squat (Smith Machine)
1 Set
10 Reps
@6
2
Sumo Squat
1 Set
10 Reps
@6
3
Hip Thrust (Barbell)
1 Set
10 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@6
5
Romanian Deadlift (Dumbbell)
1 Set
10 Reps
@6
Day 1
1
Bench Press (Dumbbell)
1 Set
8-10 Reps
@6
2
Seated Shoulder Press (Dumbbell)
1 Set
8-10 Reps
@6
3
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
@6
4
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@6
5
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
@6
6
Chest Fly (Machine)
1 Set
8-10 Reps
@6
Day 2
1
Wide Grip Lat Pulldown
1 Set
8-10 Reps
@6
2
Lat Pulldown (Close Grip)
1 Set
8-10 Reps
@6
3
Seated Row (Cable)
1 Set
8-10 Reps
@6
4
Face Pull
1 Set
8-10 Reps
@6
5
Bicep Curl (EZ Bar)
1 Set
8-10 Reps
@6
6
Hammer Curl
1 Set
8-10 Reps
@6
Day 4
1
Bench Press (Barbell)
1 Set
8-10 Reps
@6
2
Barbell Row
1 Set
8-10 Reps
@6
3
Lateral Raise (Cable)
1 Set
8-10 Reps
@6
4
Seated Dumbbell Curl
1 Set
8-10 Reps
@6
5
Lying Tricep Extension (Barbell)
1 Set
8-10 Reps
@6
6
Chest Supported Row (Machine)
1 Set
8-10 Reps
@6