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Beginner Strength by Ash - Dev III

by Ashleen S.
1 athletes joined

Program Description

Beginner - Novice powerlifting Development Program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 03, 2025 09:45
  • Last Edited
    Aug 12, 2025 12:20

Summary

Beginner Strength by Ash - Dev III is a comprehensive 6-week program designed for those ready to build a solid foundation in strength training. With four focused workout days each week, you'll engage in a variety of exercises, including barbell squats, bench presses, and deadlifts, ensuring a full-body approach to strength development. This program emphasizes proper form and progressive overload, making it perfect for beginners looking to increase their lifting confidence and overall fitness. Get ready to transform your strength and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
12.6%
Hamstrings
12.6%
Upper Back
9.3%
Triceps
9.2%
Chest
8.8%
Lats
7.9%
Abs
5.4%
Front Delts
5.2%
Biceps
4.4%
Adductors
3.7%
Lower Back
2.6%
Middle Delts
2.1%
Rear Delts
1.5%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 6
-
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6.5
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
5
Plank (Weighted)
1
2
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3 reps
-
2
Glute-Ham Raise
3
-
3
Pull-Up (Assisted)
1
2
8 reps
RPE 7.5
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
3 reps
3 reps
RPE 6
-
2
Tempo Bench Press
1
2
3 reps
3 reps
RPE 6.5
-
3
Hack Squat
1
1
8 reps
8 reps
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Chest Supported Row (Machine)
1
2
RPE 7
-
4
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
2 Reps
4 Reps
4 Reps
-
77.5%
-
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
-
80%
-
3
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@7
-
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
-
5
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
-
81%
-
2
Tempo Bench Press
1 Set
3 Sets
3 Reps
3 Reps
@7
-
3
Pull-Up (Assisted)
1 Set
2 Sets
@10
-
4
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
-
5
Tricep Extension (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@8
-
Day 3
1
Tempo Squat (Barbell)
1 Set
2 Sets
@7
-
2
Spoto Press
1 Set
2 Sets
@7
-
3
Single Arm Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7.5
-
4
Face Pull
1 Set
2 Sets
12 Reps
12 Reps
@7
-
Day 4
1
Sumo Deadlift (Paused)
1 Set
1 Set
2 Reps
@7
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
-
4
Chest Supported Row (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
5
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@7.5
-
6
Ab Wheel
2 Sets
5 Reps
-