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Custom beginner

by Miroslav N.

Program Description

Simple beginner strength program

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 13, 2024 04:23
  • Last Edited
    Jun 18, 2025 10:26

Summary

Embark on a transformative 12-week journey with the Custom Beginner program, designed for those ready to build a solid foundation in strength training. Committing to four days a week, you'll engage in essential barbell and dumbbell exercises, including squats, bench presses, and deadlifts, all tailored to enhance your muscle growth and overall fitness. This program emphasizes progressive overload and proper technique, ensuring you gain strength safely and effectively. Get ready to challenge yourself and unlock your potential!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
70%
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
70%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
70%
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
-
2
High Bar Squat (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
70%
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
3 Reps
70%
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Paused)
5 Sets
3 Reps
70%
2
High Bar Squat (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
70%
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-