Program Description
Welcome to your personalized 10-week strength training program, designed specifically for you as a beginner looking to gain strength. This program focuses on building a solid foundation through key compound lifts like the deadlift and bench press, which you love, while also incorporating essential exercises for balanced development across your entire body. With a mix of full-body and upper-body workouts, you'll enhance your strength in the chest, shoulders, arms, back, core, and legs, all while progressing at a comfortable pace. Get ready to transform your fitness journey, one workout at a time!
Program Overview
- LevelBeginner
- GoalGain Strength
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedMar 22, 2026 11:32
- Last EditedMar 22, 2026 11:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Glutes
12.6%
Hamstrings
12.6%
Triceps
11.7%
Abs
11.3%
Front Delts
10.5%
Chest
9.2%
Upper Back
5.9%
Lower Back
3.3%
Lats
3.3%
Adductors
2.9%
Middle Delts
2.5%
Biceps
1.7%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Goblet Squat
3
10 reps
-
4
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Arnold Press
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Russian Twist
3
12 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)4 Sets
6 Reps
-
2
Bench Press (Barbell)4 Sets
6 Reps
-
3
Goblet Squat3 Sets
10 Reps
-
4
Plank3 Sets
30-60 secs
-
Day 2
1
Incline Bench Press (Barbell)4 Sets
8 Reps
-
2
Dumbbell Row4 Sets
8 Reps
-
3
Arnold Press3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)4 Sets
6 Reps
-
2
Deadlift (Barbell)4 Sets
6 Reps
-
3
Chest Fly (Dumbbell)3 Sets
10 Reps
-
4
Russian Twist3 Sets
12 Reps
-