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Beginning training arc

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Program Description

Embark on a transformative 6-week journey with the Beginning Training Arc, designed specifically for beginners looking to build strength and sculpt their physique. This comprehensive program features 18 workout sessions per week, combining bodyweight exercises and gym equipment to target all major muscle groups. Each session is carefully structured to enhance your fitness level while ensuring proper form and technique. Get ready to unlock your potential and establish a solid foundation for your fitness journey!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 14, 2025 02:13
  • Last Edited
    Oct 14, 2025 03:17
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.7%
Quadriceps
13.7%
Triceps
11.5%
Lats
10.1%
Upper Back
10.1%
Chest
9.4%
Front Delts
8.6%
Hamstrings
7.2%
Middle Delts
6.5%
Glutes
4.3%
Forearms
2.2%
Abs
1.4%
Adductors
0.7%
Rear Delts
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Chest Fly (Machine)
3
12 reps
RPE 6.5
2
Chest Press (Machine)
3
12 reps
RPE 6.5
3
Arnold Press
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
5
Seated Dip (Machine)
3
20 reps
RPE 7.5
6
Single Arm Pushdown
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 6.5
2
Chest Press (Machine)
3
12 reps
RPE 6.5
3
Arnold Press
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
5
Seated Dip (Machine)
3
20 reps
RPE 7.5
6
Single Arm Pushdown
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 6.5
2
Chest Press (Machine)
3
12 reps
RPE 6.5
3
Arnold Press
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
5
Seated Dip (Machine)
3
20 reps
RPE 7.5
6
Single Arm Pushdown
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 6.5
2
Chest Press (Machine)
3
12 reps
RPE 6.5
3
Arnold Press
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
5
Seated Dip (Machine)
3
20 reps
RPE 7.5
6
Single Arm Pushdown
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 6.5
2
Chest Press (Machine)
3
12 reps
RPE 6.5
3
Arnold Press
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
5
Seated Dip (Machine)
3
20 reps
RPE 7.5
6
Single Arm Pushdown
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 6.5
2
Chest Press (Machine)
3
12 reps
RPE 6.5
3
Arnold Press
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
5
Seated Dip (Machine)
3
20 reps
RPE 7.5
6
Single Arm Pushdown
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
RPE 10
2
Goblet Squat
3
12 reps
RPE 7.5
3
Belt Squat
3
20 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
RPE 10
2
Goblet Squat
3
12 reps
RPE 7.5
3
Belt Squat
3
20 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
RPE 10
2
Goblet Squat
3
12 reps
RPE 7.5
3
Belt Squat
3
20 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
RPE 10
2
Goblet Squat
3
12 reps
RPE 7.5
3
Belt Squat
3
20 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
RPE 10
2
Goblet Squat
3
12 reps
RPE 7.5
3
Belt Squat
3
20 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
RPE 10
2
Goblet Squat
3
12 reps
RPE 7.5
3
Belt Squat
3
20 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
3
Chin-Up (Assisted)
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
5
Seated Dumbbell Curl
3
12 reps
RPE 7.5
6
Bicep Curl (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
3
Chin-Up (Assisted)
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
5
Seated Dumbbell Curl
3
12 reps
RPE 7.5
6
Bicep Curl (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
3
Chin-Up (Assisted)
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
5
Seated Dumbbell Curl
3
12 reps
RPE 7.5
6
Bicep Curl (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
3
Chin-Up (Assisted)
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
5
Seated Dumbbell Curl
3
12 reps
RPE 7.5
6
Bicep Curl (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
3
Chin-Up (Assisted)
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
5
Seated Dumbbell Curl
3
12 reps
RPE 7.5
6
Bicep Curl (Machine)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
3
Chin-Up (Assisted)
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
5
Seated Dumbbell Curl
3
12 reps
RPE 7.5
6
Bicep Curl (Machine)
3
12 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 2
1
Wall Sit
3 Sets
1 mins
@10
2
Goblet Squat
3 Sets
12 Reps
@7.5
3
Belt Squat
3 Sets
20 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@7.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@7.5
3
Chin-Up (Assisted)
3 Sets
12 Reps
@7.5
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7.5
5
Seated Dumbbell Curl
3 Sets
12 Reps
@7.5
6
Bicep Curl (Machine)
3 Sets
12 Reps
@7.5
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@6.5
2
Chest Press (Machine)
3 Sets
12 Reps
@6.5
3
Arnold Press
3 Sets
12 Reps
@6.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
5
Seated Dip (Machine)
3 Sets
20 Reps
@7.5
6
Single Arm Pushdown
3 Sets
12 Reps
@7.5