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Get Started in the Gym

by Dan M.
9 athletes joined

Program Description

To get used to a simple program whilst starting the gym.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 08, 2024 07:37
  • Last Edited
    Jun 18, 2025 07:48

Summary

Embark on a transformative 6-week journey with the "Get Started in the Gym" program, designed specifically for beginners looking to build strength and confidence. Committing just three days a week, you'll engage in a balanced mix of machine and free weight exercises, targeting major muscle groups for a comprehensive workout experience. Each session includes guided movements like lat pulldowns, goblet squats, and alternating dumbbell curls, ensuring you develop proper form and technique. Get ready to elevate your fitness game and lay a solid foundation for your gym journey!
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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
Leg Extension
2
15 reps
RPE 6
2
Goblet Squat
2
15 reps
RPE 6
3
Seated Hamstring Curl
2
15 reps
RPE 6
4
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
5
Hip Adductor (Machine)
2
15 reps
RPE 6
6
Hip Abductor (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
RPE 6
2
Goblet Squat
2
15 reps
RPE 6
3
Seated Hamstring Curl
2
15 reps
RPE 6
4
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
5
Hip Adductor (Machine)
2
15 reps
RPE 6
6
Hip Abductor (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
RPE 6
2
Goblet Squat
2
15 reps
RPE 6
3
Seated Hamstring Curl
2
15 reps
RPE 6
4
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
5
Hip Adductor (Machine)
2
15 reps
RPE 6
6
Hip Abductor (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Goblet Squat
3
15 reps
RPE 7
3
Seated Hamstring Curl
3
15 reps
RPE 7
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Goblet Squat
3
15 reps
RPE 7
3
Seated Hamstring Curl
3
15 reps
RPE 7
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Goblet Squat
3
15 reps
RPE 7
3
Seated Hamstring Curl
3
15 reps
RPE 7
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
3
Shoulder Press (Machine)
2
12 reps
RPE 6
4
Lateral Raise (Machine)
2
15 reps
RPE 6
5
Alternating Dumbbell Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
3
Shoulder Press (Machine)
2
12 reps
RPE 6
4
Lateral Raise (Machine)
2
15 reps
RPE 6
5
Alternating Dumbbell Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
3
Shoulder Press (Machine)
2
12 reps
RPE 6
4
Lateral Raise (Machine)
2
15 reps
RPE 6
5
Alternating Dumbbell Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Lateral Raise (Machine)
2
20 reps
RPE 6
5
Alternating Dumbbell Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Lateral Raise (Machine)
2
20 reps
RPE 6
5
Alternating Dumbbell Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Lateral Raise (Machine)
2
20 reps
RPE 6
5
Alternating Dumbbell Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
12 reps
RPE 6
2
Russian Twist
2
20 reps
RPE 6
3
Side Plank
2
0.5 mins
RPE 6
4
Pec Deck (Machine)
2
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
6
French Press
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
12 reps
RPE 6
2
Russian Twist
2
20 reps
RPE 6
3
Side Plank
2
0.5 mins
RPE 6
4
Pec Deck (Machine)
2
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
6
French Press
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
12 reps
RPE 6
2
Russian Twist
2
20 reps
RPE 6
3
Side Plank
2
0.5 mins
RPE 6
4
Pec Deck (Machine)
2
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
6
French Press
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
15 reps
RPE 7
2
Russian Twist
2
20 reps
RPE 7
3
Side Plank
3
0.5 mins
RPE 7
4
Pec Deck (Machine)
2
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
French Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
15 reps
RPE 7
2
Russian Twist
2
20 reps
RPE 7
3
Side Plank
3
0.5 mins
RPE 7
4
Pec Deck (Machine)
2
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
French Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
15 reps
RPE 7
2
Russian Twist
2
20 reps
RPE 7
3
Side Plank
3
0.5 mins
RPE 7
4
Pec Deck (Machine)
2
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
French Press
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 2
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@6
3
Shoulder Press (Machine)
2 Sets
12 Reps
@6
4
Lateral Raise (Machine)
2 Sets
15 Reps
@6
5
Alternating Dumbbell Curl
2 Sets
15 Reps
@6
Day 1
1
Leg Extension
2 Sets
15 Reps
@6
2
Goblet Squat
2 Sets
15 Reps
@6
3
Seated Hamstring Curl
2 Sets
15 Reps
@6
4
Glute Bridge (Bodyweight)
2 Sets
15 Reps
@6
5
Hip Adductor (Machine)
2 Sets
15 Reps
@6
6
Hip Abductor (Machine)
2 Sets
15 Reps
@6
Day 3
1
Push Up (Incline)
2 Sets
12 Reps
@6
2
Russian Twist
2 Sets
20 Reps
@6
3
Side Plank
2 Sets
0.5 mins
@6
4
Pec Deck (Machine)
2 Sets
15 Reps
@6
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@6
6
French Press
2 Sets
12 Reps
@6