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Beginner strength and Toning

by Ross G.
1 athletes joined

Program Description

Embark on a transformative 12-week journey with our Beginner Strength and Toning program, designed specifically for those new to weight training. This comprehensive plan includes 36 sessions, each lasting around 60 minutes, focusing on muscle building and sculpting. You'll engage in a variety of exercises targeting all major muscle groups, using a full gym setup to maximize your results. Get ready to build strength, enhance your physique, and boost your confidence as you progress through each week!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 06, 2025 10:41
  • Last Edited
    Dec 06, 2025 11:01
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Glutes
12.7%
Triceps
10.9%
Quadriceps
10.9%
Abs
7.6%
Front Delts
6.5%
Lats
6.5%
Upper Back
6.5%
Biceps
5.4%
Chest
4.3%
Middle Delts
4.3%
Lower Back
3.6%
Abductors
2.2%
Stretching
2.2%
Forearms
1.8%
Calves
1.4%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
7
Plank
1
0.6 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Hip Thrust (Dumbbell)
3
15 reps
RPE 7
6
Standing Calf Raise
2
15 reps
RPE 7
7
Dead Bug
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Back Extension
2
15 reps
RPE 7
6
Side Plank
2
0.5 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pull-Up (Assisted)
3 Sets
12 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
7
Plank
1 Set
0.6 mins
@8
Day 2
1
Leg Press
3 Sets
12 Reps
@7
2
Deadlift (Barbell)
3 Sets
12 Reps
@7
3
Step-Up (Weighted)
3 Sets
8 Reps
@7
4
Seated Hamstring Curl
3 Sets
12 Reps
@7
5
Hip Thrust (Dumbbell)
3 Sets
15 Reps
@7
6
Standing Calf Raise
2 Sets
15 Reps
@7
7
Dead Bug
3 Sets
8 Reps
@7
Day 3
1
Squat to Press (Dumbbell)
3 Sets
10 Reps
@7
2
Seated Row (Cable)
3 Sets
12 Reps
@7
3
Chest Press (Machine)
3 Sets
12 Reps
@7
4
Leg Press
3 Sets
12 Reps
@7
5
Back Extension
2 Sets
15 Reps
@7
6
Side Plank
2 Sets
0.5 mins
@7