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Jas’ 4 week starter

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Program Description

Embark on a transformative journey with Jas’ 4 Week Starter program, designed specifically for beginners and novices looking to build strength and sculpt their physique. Over the course of 16 sessions, you'll engage in a balanced mix of upper and lower body workouts, focusing on key muscle groups through a variety of dumbbell and machine exercises. Each 60-minute session combines effective movements like the Dumbbell Chest Press, Hip Thrusts, and Single Arm Rows to ensure you develop a solid foundation in strength training. Get ready to unleash your potential and make lasting progress!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 10:07
  • Last Edited
    Dec 16, 2025 10:23
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Hamstrings
12.5%
Upper Back
9.6%
Quadriceps
9.6%
Triceps
7.7%
Middle Delts
6.7%
Biceps
5.8%
Front Delts
4.8%
Lower Back
4.8%
Abs
4.8%
Abductors
4.8%
Chest
3.8%
Lats
3.8%
Rear Delts
2.9%
Forearms
1.9%
Adductors
1%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Dumbbell Chest Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Dumbbell Chest Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Dumbbell Chest Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Dumbbell Chest Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Leg Press
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Leg Press
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Leg Press
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Leg Press
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Dumbbell Chest Press
3 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Incline Dumbbell Chest Press
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Glute Kickback (Cable)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Hip Thrust (Barbell)
3 Sets
12 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Hyperextension
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
20 Reps
-
6
Step-Up (Weighted)
3 Sets
10 Reps
-