Beginner Pretty Princess

by haleyvagyok

53 athletes joined

4.5

(2 ratings)

Program Description

**Beginner Pretty Princess** is a 12-week program designed to introduce you to the fundamentals of strength training with a focus on building confidence and technique. With 36 sessions spread across three days each week, you'll engage in a mix of barbell and machine exercises targeting all major muscle groups. This program emphasizes proper form and gradual progression, ensuring you develop a solid foundation for your fitness journey. Get ready to embrace your inner strength and shine bright as you transform your body!

Program Overview

Level
Beginner, Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jul 25, 2025 08:38
Last Edited
Sep 08, 2025 11:08

Summary

Embark on a transformative journey with the Beginner Pretty Princess program, designed specifically for newcomers to strength training. Over 12 weeks, you'll engage in three sessions per week, focusing on foundational lifts like squats, deadlifts, and bench presses, complemented by targeted accessory work. This program emphasizes proper form and technique, ensuring you build strength safely and effectively. With a full gym setup, you'll have access to a variety of equipment to maximize your results and confidence in the weight room. Get ready to unleash your inner strength and achieve your fitness goals!

Muscle Engagement

Front

Back

MuscleSet

Glutes

14.5%

Hamstrings

12.3%

Triceps

10.3%

Quadriceps

Biceps

8.1%

Upper Back

Lower Back

7.3%

Chest

5.8%

Lats

5.3%

Front Delts

4.8%

Forearms

3.7%

Adductors

3.3%

Abs

3.2%

Middle Delts

2.5%

Rear Delts

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Squat (Low Bar)

7 reps

RPE 8

Leg Extension

10 reps

Incline Bench Press (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Barbell)

10 reps

Farmer's Walk (Weighted)

1 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 2

Romanian Deadlift (Barbell)

8 reps

Lying Leg Curl

10 reps

Seated Row (Cable)

10 reps

Hip Thrust (Dumbbell)

10 reps

Back Extension

10 reps

Face Pull

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 3

Sumo Squat

10 reps

Bench Press (Barbell)

8 reps

Lat Pulldown

10 reps

Hammer Curl (Dumbbell)

10 reps

Shoulder Press (Machine)

10 reps

Glute Bridge (Dumbbell)

10 reps

V-Handle Tricep Pushdown (Cable)

10 reps

Day 1

Squat (Low Bar)

4 Sets

7 Reps

Leg Extension

3 Sets

10 Reps

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

Tricep Pushdown (Cable)

4 Sets

10 Reps

Bicep Curl (Barbell)

4 Sets

10 Reps

Farmer's Walk (Weighted)

3 Sets

1 Reps

Day 2

Romanian Deadlift (Barbell)

4 Sets

8 Reps

Lying Leg Curl

3 Sets

10 Reps

Seated Row (Cable)

3 Sets

10 Reps

Hip Thrust (Dumbbell)

4 Sets

10 Reps

Back Extension

3 Sets

10 Reps

Face Pull

3 Sets

10 Reps

Day 3

Sumo Squat

3 Sets

10 Reps

Bench Press (Barbell)

4 Sets

8 Reps

Lat Pulldown

4 Sets

10 Reps

Hammer Curl (Dumbbell)

3 Sets

10 Reps

Shoulder Press (Machine)

3 Sets

10 Reps

Glute Bridge (Dumbbell)

3 Sets

10 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

10 Reps

WHAT PEOPLE ARE SAYING(2 ratings)

Only ratings with written feedback are displayed here.

4.50 / 5

Márk János K.Man

a month ago

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Significant modifications

It seems to be a very good workout plan to begin this beatiful journey 😉