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LON’s Starter Program

by Dimitri Z.
1 athletes joined

Program Description

Getting back into lifting.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 06, 2025 08:00
  • Last Edited
    Jun 18, 2025 10:22

Summary

Kickstart your fitness journey with LON’s Starter Program, a focused 4-week plan designed for beginners. Committing just two days a week, you'll build strength and confidence through essential barbell and bodyweight exercises like squats, bench presses, and dumbbell rows. Each session targets major muscle groups, ensuring a balanced foundation while enhancing your overall fitness. Get ready to embrace the challenge and see real progress!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.2%
Hamstrings
10.9%
Glutes
9.5%
Quadriceps
8.2%
Chest
6.8%
Front Delts
6.8%
Upper Back
6.8%
Middle Delts
6.8%
Lats
5.5%
Lower Back
5.5%
Stretching
4.5%
Calves
4.5%
Triceps
4.1%
Adductors
2.7%
Biceps
2.7%
Rear Delts
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Bench Press (Barbell)
3
5-10 reps
-
3
Dead Bug
2
1 mins
-
4
Standing Calf Raise
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Bench Press (Barbell)
3
5-10 reps
-
3
Dead Bug
2
1 mins
-
4
Standing Calf Raise
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Bench Press (Barbell)
3
5-10 reps
-
3
Dead Bug
2
1 mins
-
4
Standing Calf Raise
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Bench Press (Barbell)
3
5-10 reps
-
3
Dead Bug
2
1 mins
-
4
Standing Calf Raise
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Ab Wheel
2
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-10 Reps
-
2
Bench Press (Barbell)
3 Sets
5-10 Reps
-
3
Dead Bug
2 Sets
1 mins
-
4
Standing Calf Raise
2 Sets
15-25 Reps
-
Day 2
1
Dumbbell Row
3 Sets
10-15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
4
Ab Wheel
2 Sets
AMRAP
-