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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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