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novice

by Haha45 No

Program Description

muscle building

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 22, 2025 06:14
  • Last Edited
    Feb 02, 2026 01:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Abs
10.2%
Quadriceps
9.4%
Upper Back
8.6%
Biceps
8.6%
Front Delts
8.6%
Glutes
7.8%
Middle Delts
7.8%
Hamstrings
6.3%
Rear Delts
5.5%
Lats
4.7%
Chest
4.7%
Forearms
3.1%
Lower Back
2.3%
Adductors
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Incline Cable Chest Fly
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Decline Sit Up (Weighted)
4
AMRAP
-
5
Pull-Up (Assisted)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6A
Bicep Curl (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6B
Lateral Raise (Cable)
1
1
1
14 reps
13 reps
12 reps
-
-
-
7
Face Pull
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Incline Cable Chest Fly
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Decline Sit Up (Weighted)
4
AMRAP
-
5
Pull-Up (Assisted)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Lateral Raise (Cable)
1
1
1
15 reps
14 reps
13 reps
-
-
-
8
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
9 reps
8 reps
-
-
-
4
Decline Sit Up (Weighted)
4
AMRAP
-
5
Lateral Raise (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6A
Hammer Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6B
Tricep Extension (Cable)
1
1
1
15 reps
14 reps
13 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
9 reps
-
-
-
3
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Decline Sit Up (Weighted)
4
AMRAP
-
5
Lateral Raise (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6A
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
11 reps
-
-
-
6B
Tricep Extension (Cable)
1
1
1
15 reps
14 reps
13 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Seated Row (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
4
Decline Sit Up (Weighted)
4
AMRAP
-
5
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Y Raise (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Decline Sit Up (Weighted)
4
AMRAP
-
5
Leg Extension
1
1
1
15 reps
14 reps
13 reps
-
-
-
6
Y Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
-
-
-
7
Face Pull
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
7 reps
6 reps
-
-
-
2
Dip (Assisted)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Spider Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4A
Hammer Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
4B
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Kettlebell Clean and Press
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Lateral Raise (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Dip (Assisted)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Spider Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4A
Hammer Curl (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
14 reps
13 reps
-
-
-
5
Kettlebell Clean and Press
1
1
1
15 reps
14 reps
13 reps
-
-
-
6
Lateral Raise (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
3
Incline Cable Chest Fly
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
4
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
6A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
6B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
14 Reps
13 Reps
12 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
4
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
6A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
6B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
4
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
6
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
2
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
3
Spider Curl
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
4B
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
5
Kettlebell Clean and Press
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-