“Beginner’s Training Blueprint
Transform your fitness journey with this 12-week blueprint—build strength, boost confidence, and lay the foundation for athletic success!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | Incline Fly Press (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 3 | Bench Press (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Chest Fly (Cable) | 1 | 0 reps | @8 |
| 1 | 0 reps | @8.5 | ||
| 1 | 0 reps | @9 | ||
| 1 | 0 reps | @9.5 | ||
| 5 | Skull Crusher (Barbell) | 1 | 15 reps | @7.5 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 6 | Tricep Rope Push Down (Cable) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | Underhand Lat Pulldown | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 3 | Seated Row (Cable) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Hyperextension | 3 | 15 reps | @9 |
| 5 | Bicep Curl (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 6 | Incline Curl (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 20 reps | @8 |
| 1 | 15 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 2 | Squat (Barbell) | 1 | 12 reps | @9 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 3 | Leg Press (45 Degrees) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Squat (Bodyweight) | 3 | 30 reps | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| Superset | ||||
| 6A | Arnold Press | 3 | 20 reps | @10 |
| 7 | Front Raise | 3 | 20 reps | @10 |
| 8 | Lateral Raise (Dumbbell) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | Pec Deck (Machine) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 3 | Chest Press (Machine) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| Superset | ||||
| 4A | Chest Fly (Cable) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 5 | Push Up | 3 | 10 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 7 | Single Arm Pushdown | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | Lat Pulldown | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 3 | Single Arm Row (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 4 | Straight Arm Pulldown | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 5 | 21s (EZ Bar) | 3 | 21 reps | @10 |
| 6 | Concentration Curl | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 2 | Walking Lunge | 3 | 15 reps | @10 |
| 3 | Leg Curl | 1 | 15 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Standing Calf Raise | 3 | 20 reps | @8 |
| 5 | Face Pull | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 6 | Shrug (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, “Beginner’s Training Blueprint is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
“Beginner’s Training Blueprint is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
“Beginner’s Training Blueprint is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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