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Ripped Body Novice

by brian collins

Program Description

https://rippedbody.com/novice-bodybuilding-program/

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2026 08:32
  • Last Edited
    Apr 06, 2026 08:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Quadriceps
11.6%
Glutes
11.6%
Triceps
9.3%
Front Delts
8.5%
Chest
7.8%
Upper Back
7.8%
Lats
7.8%
Calves
6.2%
Abs
5.4%
Biceps
4.3%
Adductors
2.3%
Lower Back
2.3%
Middle Delts
1.6%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
8 reps
RPE 8
4
Pull-Up (Band)
2
8 reps
RPE 8
5
Chest Fly (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
8 reps
RPE 8
4
Pull-Up (Band)
2
8 reps
RPE 8
5
Chest Fly (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
8 reps
RPE 8
4
Pull-Up (Band)
2
8 reps
RPE 8
5
Chest Fly (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
8 reps
RPE 8
4
Pull-Up (Band)
2
8 reps
RPE 8
5
Chest Fly (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
8 reps
RPE 8
4
Pull-Up (Band)
2
8 reps
RPE 8
5
Chest Fly (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
8 reps
RPE 8
4
Pull-Up (Band)
2
8 reps
RPE 8
5
Chest Fly (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
8 reps
RPE 8
4
Pull-Up (Band)
2
8 reps
RPE 8
5
Chest Fly (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
8 reps
RPE 8
4
Pull-Up (Band)
2
8 reps
RPE 8
5
Chest Fly (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chin-Up (Assisted)
2
12 reps
RPE 2
5
Tricep Extension (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chin-Up (Assisted)
2
12 reps
RPE 2
5
Tricep Extension (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chin-Up (Assisted)
2
12 reps
RPE 2
5
Tricep Extension (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chin-Up (Assisted)
2
12 reps
RPE 2
5
Tricep Extension (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chin-Up (Assisted)
2
12 reps
RPE 2
5
Tricep Extension (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chin-Up (Assisted)
2
12 reps
RPE 2
5
Tricep Extension (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chin-Up (Assisted)
2
12 reps
RPE 2
5
Tricep Extension (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chin-Up (Assisted)
2
12 reps
RPE 2
5
Tricep Extension (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Dumbbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
4
Pull-Up (Band)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
5
Chest Fly (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
Day 3
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
4
Chin-Up (Assisted)
1 Set
1 Set
12 Reps
12 Reps
@2
@2
5
Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@8