Program Description
This is for people that can only go to the gym 2 days a week and need a beginner workout plan!This is upper/lower split. Ex. One day is upper and next day is lower body. This plan doesn’t use barbells or deadlifts. No hate to them, but my gym doesn’t have them so I wanted this plan to be very beginner friendly! I personally use this plan and it’s not perfect but it works for me and if it help someone else figure out what they want, then that’s fine with me! Please make sure you stretch and warm up your body before your sets and always listen to your body. If something doesn’t work look up other alternatives! ❤️ You got this! Overtime you should be adding more weight and reps to your exercises. Look into Progressive overload.
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting, Bodyweight Fitness, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 14, 2025 07:37
- Last EditedMar 11, 2025 04:16
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Plank
2
1 mins
-
5
Tricep Extension (Machine)
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
5
5 reps
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Goblet Squat
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Glute Bridge (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)5 Sets
5 Reps
-
2
Standing Shoulder Press (Dumbbell)5 Sets
5 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4
Plank2 Sets
1 mins
-
5
Tricep Extension (Machine)3 Sets
15 Reps
-
6
Chest Press (Machine)3 Sets
12 Reps
-
7
Lat Pulldown3 Sets
12 Reps
-
Day 2
1
Reverse Lunge (Dumbbell)5 Sets
5 Reps
-
2
Hip Adductor (Machine)3 Sets
12 Reps
-
3
Hip Abductor (Machine)3 Sets
12 Reps
-
4
Leg Press3 Sets
12 Reps
-
5
Goblet Squat3 Sets
10 Reps
-
6
Back Extension3 Sets
8 Reps
-
7
Glute Bridge (Dumbbell)3 Sets
10 Reps
-