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Sam’s Beginner

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2 athletes joined

Program Description

Get in the gym.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 06, 2025 01:28
  • Last Edited
    Mar 24, 2025 01:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Lats
12.7%
Upper Back
11.3%
Glutes
9.9%
Front Delts
8.5%
Triceps
8.5%
Hamstrings
7%
Chest
7%
Middle Delts
7%
Biceps
5.6%
Abs
4.2%
Adductors
2.8%
Lower Back
2.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Bench Press (Smith Machine)
3
5 reps
-
3
Squat (Smith Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Smith Machine)
3
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Smith Machine)
3 Sets
5 Reps
-
3
Squat (Smith Machine)
3 Sets
5 Reps
-
Day 2
1
Lat Pulldown
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Deadlift (Smith Machine)
3 Sets
5 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Smith Machine)
3 Sets
5 Reps
-
3
Squat (Smith Machine)
3 Sets
5 Reps
-