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Novice program 3days

by Cherif G.

Program Description

Kickstart your fitness journey with the Novice Program, a comprehensive 4-week plan designed for beginners. Committing just three days a week, you'll engage in a balanced mix of strength training exercises targeting all major muscle groups, including chest, back, legs, and arms. Each session is structured to build your strength progressively, ensuring you develop proper form while enhancing your overall fitness. With 12 workouts packed into this program, you'll be well on your way to achieving your fitness goals in no time!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 02, 2025 09:48
  • Last Edited
    Sep 02, 2025 09:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Lats
10.8%
Chest
10.1%
Triceps
10.1%
Hamstrings
8.5%
Biceps
8.5%
Quadriceps
7.7%
Front Delts
7%
Middle Delts
5.2%
Rear Delts
4.9%
Glutes
3.9%
Lower Back
3.9%
Calves
3.9%
Neck
2.6%
Abductors
0.8%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Neck Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Neck Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Neck Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Neck Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
10 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Dip (Assisted)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
4 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 2
1
Leg Extension
3 Sets
12 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
20 Reps
-
4
Hyperextension
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Neck Extension
2 Sets
15 Reps
-
Day 3
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-