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trainer winny's Beginner Gym Plan

by rasmus
7 athletes joined

Program Description

This beginner workout program is taken from YouTuber trainer winny's video "Step by Step Beginner Gym Guide (Full Training Plan + All You Need To Know)", URL for the video is pasted below. Feel free to duplicate/copy this program and change its parameters to your needs. Video: https://youtu.be/U9ENCvFf9yQ?si=rtLDo_U-1K08Pczd

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics, Powerlifting, Bodyweight Fitness, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 14, 2025 07:27
  • Last Edited
    Oct 09, 2025 03:39

Summary

Embark on a transformative journey with Trainer Winny's Beginner Gym Plan, a structured 6-week program designed for those new to strength training. Committing to 5 days a week, you'll alternate between two dynamic workouts focusing on foundational lifts like the bench press, squats, and deadlifts, ensuring balanced muscle development. Each session is crafted to build strength and confidence, utilizing essential garage gym equipment. Get ready to lay the groundwork for your fitness goals and unlock your potential!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.1%
Quadriceps
11.9%
Chest
11.7%
Triceps
11.7%
Glutes
9.3%
Middle Delts
7.8%
Lats
7%
Hamstrings
6.7%
Upper Back
6.2%
Biceps
5.4%
Abs
4.2%
Adductors
3.1%
Lower Back
2.1%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Overhead Press (Barbell)
4
8 reps
90%
4
Squat (Barbell)
4
8 reps
90%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
90%
3
Overhead Press (Barbell)
4 Sets
8 Reps
90%
4
Squat (Barbell)
4 Sets
8 Reps
90%
Day 2
1
Lat Pulldown
3 Sets
10 Reps
90%
2
Barbell Row
3 Sets
10 Reps
90%
3
Bicep Curl (Barbell)
3 Sets
10 Reps
90%
4
Deadlift (Barbell)
4 Sets
8 Reps
90%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
90%
3
Overhead Press (Barbell)
4 Sets
8 Reps
90%
4
Squat (Barbell)
4 Sets
8 Reps
90%
Day 4
1
Lat Pulldown
3 Sets
10 Reps
90%
2
Barbell Row
3 Sets
10 Reps
90%
3
Bicep Curl (Barbell)
3 Sets
10 Reps
90%
4
Deadlift (Barbell)
4 Sets
8 Reps
90%
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
90%
3
Overhead Press (Barbell)
4 Sets
8 Reps
90%
4
Squat (Barbell)
4 Sets
8 Reps
90%