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trainer winny's Beginner Gym Plan

by rasmus

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
    Jul 14, 2025 07:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
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%