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Gym Beginner Program

by 18Wheeler

Program Description

Design for you to learn every movements through high reps with mostly machine based movement. Because of safety first above all. Helps you to a feel of muscle pump in the gym and progress onward.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2025 02:29
  • Last Edited
    Oct 20, 2025 03:47
Muscle Engagement
Front
Back
MuscleSet
Biceps
12%
Lats
10.5%
Upper Back
9%
Glutes
9%
Triceps
8.7%
Abs
8.2%
Quadriceps
7.5%
Middle Delts
7.5%
Lower Back
7.5%
Front Delts
6.7%
Hamstrings
6%
Chest
3.7%
Forearms
1.5%
Adductors
1.5%
Rear Delts
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Back Extension
3
8-12 reps
-
9
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Back Extension
3
8-12 reps
-
9
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Back Extension
3
8-12 reps
-
9
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Back Extension
3
8-12 reps
-
9
Sit Up
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Tricep Pushdown (Cable)
1
10-15 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Back Extension
3
8-12 reps
-
6
Sit Up
3
8-12 reps
-
7
Squat (Bodyweight)
3
10-20 reps
-
8
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Tricep Pushdown (Cable)
1
10-15 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Back Extension
3
8-12 reps
-
6
Sit Up
3
8-12 reps
-
7
Squat (Bodyweight)
3
10-20 reps
-
8
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Tricep Pushdown (Cable)
1
10-15 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Back Extension
3
8-12 reps
-
6
Sit Up
3
8-12 reps
-
7
Squat (Bodyweight)
3
10-20 reps
-
8
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Tricep Pushdown (Cable)
1
10-15 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Back Extension
3
8-12 reps
-
6
Sit Up
3
8-12 reps
-
7
Squat (Bodyweight)
3
10-20 reps
-
8
Hammer Curl (Dumbbell)
3
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
2
Seated Row (Cable)
3 Sets
10-15 Reps
-
3
Chest Press (Machine)
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Leg Curl
3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
8
Back Extension
3 Sets
8-12 Reps
-
9
Sit Up
3 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
10-15 Reps
-
2
Tricep Pushdown (Cable)
1 Set
10-15 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
10-15 Reps
-
5
Back Extension
3 Sets
8-12 Reps
-
6
Sit Up
3 Sets
8-12 Reps
-
7
Squat (Bodyweight)
3 Sets
10-20 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-