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BoostcampPNG

Year One Program

by Pratheek Denny

Program Description

Learn the basics of muscle development

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 04:51
  • Last Edited
    Jun 18, 2025 09:45

Summary

Kickstart your fitness journey with the Year One Program, an intensive 8-week plan designed for those ready to transform their strength and physique. Committing to six days a week, you'll tackle focused workouts that target major muscle groups, including legs and chest, utilizing essential equipment like barbells and dumbbells. Each session is crafted to build foundational strength and endurance, ensuring you progress steadily while mastering key movements. Get ready to embrace the grind and achieve results that set the stage for your fitness future!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Lunge (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Hamstring Curl
3 Sets
-
5
Leg Press (45 Degrees)
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 2
1
Chest Fly (Dumbbell)
3 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Incline Bench Press (Barbell)
3 Sets
-
4
Decline Bench Press (Barbell)
3 Sets
-
5
Incline Bench Press (Dumbbell)
3 Sets
-
6
Cable Crossover
3 Sets
-
Day 3
1
Wide Grip Lat Pulldown
3 Sets
-
2
Underhand Lat Pulldown
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Back Extension
3 Sets
-
5
Dumbbell Row
3 Sets
-
6
Lat Pulldown (Single Arm)
3 Sets
-
Day 4
1
Overhead Press (Barbell)
3 Sets
-
2
Shoulder Press (Machine)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Face Pull
3 Sets
-
5
Rear Delt Fly (Dumbbell)
3 Sets
-
6
Shrug (Dumbbell)
3 Sets
-
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Hammer Curl
3 Sets
-
3
Bicep Curl (Barbell)
3 Sets
-
4
Concentration Curl
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
7
Overhead Extension (Dumbbell)
3 Sets
-
8
Skull Crusher
3 Sets
-
Day 6
1
Front Squat (Barbell)
5 Sets
-
2
Bench Press (Barbell)
5 Sets
-
3
Deadlift (Barbell)
5 Sets
-
4
Arnold Press
5 Sets
-
5
Dip (Bodyweight)
5 Sets
-
6
Stretching
1 Set
15 mins
-