Beginner–IntermediateFree

Beginner 3x Per Week Full Body

For beginner acclimation to weight training

Nathaniel G.· Apr 2025

2athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Beginner, Intermediate

Goal

Women's, Muscle, Strength, Athletics

Equipment

Full Gym

Session length

70 min

Beginner acclimation: Uses rep ranges and RPE ranges with slow progression. Warm-up: treadmill, stair master, or bike for 5-10 minutes and do as many light warm up sets prior to working weight sets as needed to feel comfortable. RPE: This means rate of perceived exertion on a scale of 1-10, 10 being maximum meaning you couldn't get another rep. 9, you could maybe do 1 more rep 8, maybe 1-2 more, 7 maybe 2-3 more reps, etc. 7 Should feel fairly easy but you should still feel the muscles beginning to fatigue, 8-9 should feel as though you are getting near failure and 10 should be failure. One key element to look for in the 8-9 range is that the bar speed is slowing down against your will. Rep ranges: For a given rep range you should choose a weight that will be performed in that rep range at a given RPE rating. So if I prescribe 8 RPE at a rep range of 6-8 then you should hit about 1-2 reps left in the tank within that rep range. This ensures that week to week your weights used are standardized and we can ensure strength progression. If you do a weight and either reach the top of the rep range or exceed it with the given RPE then increase weight so that you choose something that puts you back at the bottom of the prescribed rep range for your next set. If the weight you choose was too easy then that does not count toward one of your two or three scheduled working sets.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

12.5%

Triceps

11.1%

Upper Back

9.7%

Middle Delts

9.7%

Quadriceps

8.3%

Lats

8.3%

Chest

8.3%

Hamstrings

6.9%

Biceps

6.9%

Glutes

5.5%

Calves

4.2%

Rear Delts

2.8%

Lower Back

1.7%

Abs

1.7%

Forearms

1.4%

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Leg Press	2	10–12 reps	@7–9
2	Seated Row (Machine)	2	10–12 reps	@7–9
3	Seated Hamstring Curl	2	8–10 reps	@8–9
4	Chest Press (Machine)	2	10–12 reps	@7–9
5	Lateral Raise (Machine)	2	10–12 reps	@8–9
6	Glute Kickback Machine	2	6–8 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Machine)	2	10–12 reps	@7–9
2	Leg Extension	2	6–8 reps	@8–9
3	Chest Fly (Machine)	2	8–10 reps	@8–9
4	Seated Shoulder Press (Dumbbell)	2	6–8 reps	@7–8
5	Underhand Lat Pulldown	2	8–10 reps	@8–9
6	Preacher Curl (Machine)	2	8–10 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Seated Row (Cable)	2	8–10 reps	@8–9
2	45 Degree Back Extension	2	6–8 reps	@8–9
3	Chest Press (Machine)	2	10–12 reps	@7–9
4	Calf Raise (Machine)	3	6–8 reps	@9
5	Lateral Raise (Dumbbell)	2	12–15 reps	@8–10
6	Overhead Tricep Extension (Cable)	2	10–12 reps	@8–10
7	Leg Extension	2	8–10 reps	@8–9

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Beginner 3x Per Week Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Beginner 3x Per Week Full Body is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Beginner 3x Per Week Full Body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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