Program Description
Increase your strength while improving your endurance
Program Overview
- LevelBeginner
- GoalAthletics, Powerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedMar 17, 2025 11:45
- Last EditedJun 18, 2025 12:24
Summary
Kickstart your fitness journey with the Nina Starter Program, a comprehensive 4-week plan designed for beginners looking to build strength and confidence. This program features a balanced mix of bodyweight and dumbbell exercises, targeting all major muscle groups with a focus on form and technique. With daily workouts, you'll engage in supersets and varied intensity levels, ensuring progress and keeping your routine fresh. Perfect for those with access to a garage gym, this program will help you develop a solid foundation for your fitness goals.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
5 reps
RPE 8
2
Pull-Up (Band)
1
5 reps
RPE 5
3A
Push Up
2
2 reps
RPE 8
3B
Plank
2
0.5 mins
-
3C
Pull-Up (Bodyweight)
2
1 reps
RPE 7
4A
Push Up (Incline)
2
6 reps
RPE 8
4B
Plank
2
0.5 mins
-
4C
Pull-Up (Band)
2
5 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
5 reps
RPE 8
2
Pull-Up (Band)
1
5 reps
RPE 5
3A
Push Up
2
2 reps
RPE 8
3B
Plank
2
0.5 mins
-
3C
Pull-Up (Bodyweight)
2
1 reps
RPE 7
4A
Push Up (Incline)
2
7 reps
RPE 8
4B
Plank
2
0.5 mins
-
4C
Pull-Up (Band)
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
5 reps
RPE 8
2
Pull-Up (Band)
1
5 reps
RPE 5
3A
Push Up
2
3 reps
RPE 8
3B
Plank
2
0.5 mins
-
3C
Pull-Up (Bodyweight)
2
2 reps
RPE 7
4A
Push Up (Incline)
2
8 reps
RPE 8
4B
Plank
2
0.5 mins
-
4C
Pull-Up (Band)
2
7 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
5 reps
RPE 8
2
Pull-Up (Band)
1
5 reps
RPE 5
3A
Push Up
2
3 reps
RPE 8
3B
Plank
2
0.5 mins
-
3C
Pull-Up (Bodyweight)
2
2 reps
RPE 7
4A
Push Up (Incline)
2
8 reps
RPE 8
4B
Plank
2
0.5 mins
-
4C
Pull-Up (Band)
2
7 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
5 reps
33%
2
Squat (Dumbbell)
1
6 reps
67%
3
Squat (Paused)
1
5 reps
33%
4
Calf Raise (Bodyweight)
1
10 reps
33%
5
Squat (Dumbbell)
1
10 reps
33%
6
Calf Raise (Bodyweight)
1
10 reps
33%
7
Squat (Dumbbell)
1
AMRAP
33%
8
Romanian Deadlift (Dumbbell)
2
AMRAP
67%
9
Run
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
5 reps
33%
2
Squat (Dumbbell)
1
7 reps
67%
3
Squat (Paused)
1
6 reps
33%
4
Calf Raise (Bodyweight)
1
11 reps
33%
5
Squat (Dumbbell)
1
10 reps
33%
6
Calf Raise (Bodyweight)
1
10 reps
33%
7
Squat (Dumbbell)
1
AMRAP
33%
8
Romanian Deadlift (Dumbbell)
2
AMRAP
67%
9
Run
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
5 reps
33%
2
Squat (Dumbbell)
1
8 reps
67%
3
Calf Raise (Bodyweight)
1
10 reps
33%
4
Squat (Paused)
1
7 reps
33%
5
Calf Raise (Bodyweight)
1
10 reps
33%
6
Squat (Dumbbell)
1
10 reps
33%
7
Calf Raise (Bodyweight)
1
10 reps
33%
8
Squat (Dumbbell)
1
AMRAP
33%
9
Romanian Deadlift (Dumbbell)
2
AMRAP
67%
10
Run
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
5 reps
33%
2
Squat (Dumbbell)
1
9 reps
67%
3
Calf Raise (Bodyweight)
1
11 reps
33%
4
Squat (Paused)
1
8 reps
33%
5
Calf Raise (Bodyweight)
1
11 reps
33%
6
Squat (Dumbbell)
1
10 reps
33%
7
Calf Raise (Bodyweight)
1
10 reps
33%
8
Squat (Dumbbell)
1
AMRAP
33%
9
Romanian Deadlift (Dumbbell)
2
AMRAP
67%
10
Run
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
5 reps
67%
2
Bicep Curl (Dumbbell)
1
5 reps
33%
3A
Bent Over Row (Dumbbell)
3
15 reps
67%
3B
Bicep Curl (Dumbbell)
3
15 reps
33%
3C
Tricep Pushdown (Cable)
3
15 reps
RPE 9
4
Cycling Intervals
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
5 reps
67%
2
Bicep Curl (Dumbbell)
1
5 reps
33%
3A
Bent Over Row (Dumbbell)
3
16 reps
67%
3B
Bicep Curl (Dumbbell)
3
16 reps
33%
3C
Tricep Pushdown (Cable)
3
16 reps
RPE 9
4
Cycling Intervals
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
5 reps
67%
2
Bicep Curl (Dumbbell)
1
5 reps
33%
3A
Bent Over Row (Dumbbell)
3
17 reps
67%
3B
Bicep Curl (Dumbbell)
3
17 reps
33%
3C
Tricep Pushdown (Cable)
3
17 reps
RPE 9
4
Cycling Intervals
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
5 reps
67%
2
Bicep Curl (Dumbbell)
1
5 reps
33%
3A
Bent Over Row (Dumbbell)
3
18 reps
67%
3B
Bicep Curl (Dumbbell)
3
18 reps
33%
3C
Tricep Pushdown (Cable)
3
18 reps
RPE 9
4
Cycling Intervals
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
1
5 reps
33%
2
Jump Squat
1
5 reps
0.1%
3A
Glute Bridge (Dumbbell)
3
10 reps
67%
3B
Jump Squat
3
5 reps
33%
4
Reverse Lunge (Dumbbell)
1
10 reps
10%
5
Run
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
1
5 reps
33%
2
Jump Squat
1
5 reps
0.1%
3A
Glute Bridge (Dumbbell)
3
11 reps
67%
3B
Jump Squat
3
6 reps
33%
4
Reverse Lunge (Dumbbell)
1
12 reps
10%
5
Run
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
1
5 reps
33%
2
Jump Squat
1
5 reps
0.1%
3A
Glute Bridge (Dumbbell)
3
12 reps
67%
3B
Jump Squat
3
7 reps
33%
4
Reverse Lunge (Dumbbell)
1
14 reps
10%
5
Run
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
1
5 reps
33%
2
Jump Squat
1
5 reps
0.1%
3A
Glute Bridge (Dumbbell)
3
13 reps
67%
3B
Jump Squat
3
8 reps
33%
4
Reverse Lunge (Dumbbell)
1
16 reps
10%
5
Run
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
5 reps
RPE 8
2
Pull-Up (Band)
1
5 reps
RPE 5
3A
Push Up
2
2 reps
RPE 8
3B
Plank
2
0.5 mins
-
3C
Pull-Up (Bodyweight)
2
1 reps
RPE 7
4A
Push Up (Incline)
2
7 reps
RPE 8
4B
Plank
2
0.5 mins
-
4C
Pull-Up (Band)
2
6 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
5 reps
RPE 8
2
Pull-Up (Band)
1
5 reps
RPE 5
3A
Push Up
2
2 reps
RPE 8
3B
Plank
2
0.5 mins
-
3C
Pull-Up (Bodyweight)
2
1 reps
RPE 7
4A
Push Up (Incline)
2
8 reps
RPE 8
4B
Plank
2
0.5 mins
-
4C
Pull-Up (Band)
2
7 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
5 reps
RPE 8
2
Pull-Up (Band)
1
5 reps
RPE 5
3A
Push Up
2
3 reps
RPE 8
3B
Plank
2
0.5 mins
-
3C
Pull-Up (Bodyweight)
2
2 reps
RPE 7
4A
Push Up (Incline)
2
9 reps
RPE 8
4B
Plank
2
0.5 mins
-
4C
Pull-Up (Band)
2
8 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
5 reps
RPE 8
2
Pull-Up (Band)
1
5 reps
RPE 5
3A
Push Up
2
3 reps
RPE 8
3B
Plank
2
0.5 mins
-
3C
Pull-Up (Bodyweight)
2
2 reps
RPE 7
4A
Push Up (Incline)
2
9 reps
RPE 8
4B
Plank
2
0.5 mins
-
4C
Pull-Up (Band)
2
8 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
120 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
120 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
120 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
120 mins
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Push Up (Incline)1 Set
5 Reps
@8
2
Pull-Up (Band)1 Set
5 Reps
@5
3A
Push Up2 Sets
2 Reps
@8
3B
Plank2 Sets
0.5 mins
-
3C
Pull-Up (Bodyweight)2 Sets
1 Reps
@7
4A
Push Up (Incline)2 Sets
6 Reps
@8
4B
Plank2 Sets
0.5 mins
-
4C
Pull-Up (Band)2 Sets
5 Reps
@5
Day 2
1
Squat (Dumbbell)1 Set
5 Reps
33%
2
Squat (Dumbbell)1 Set
6 Reps
67%
3
Squat (Paused)1 Set
5 Reps
33%
4
Calf Raise (Bodyweight)1 Set
10 Reps
33%
5
Squat (Dumbbell)1 Set
10 Reps
33%
6
Calf Raise (Bodyweight)1 Set
10 Reps
33%
7
Squat (Dumbbell)1 Set
AMRAP
33%
8
Romanian Deadlift (Dumbbell)2 Sets
AMRAP
67%
9
Run1 Set
30 mins
@5
Day 3
1
Bent Over Row (Dumbbell)1 Set
5 Reps
67%
2
Bicep Curl (Dumbbell)1 Set
5 Reps
33%
3A
Bent Over Row (Dumbbell)3 Sets
15 Reps
67%
3B
Bicep Curl (Dumbbell)3 Sets
15 Reps
33%
3C
Tricep Pushdown (Cable)3 Sets
15 Reps
@9
4
Cycling Intervals1 Set
30 mins
@7
Day 4
1
Glute Bridge (Dumbbell)1 Set
5 Reps
33%
2
Jump Squat1 Set
5 Reps
0.1%
3A
Glute Bridge (Dumbbell)3 Sets
10 Reps
67%
3B
Jump Squat3 Sets
5 Reps
33%
4
Reverse Lunge (Dumbbell)1 Set
10 Reps
10%
5
Run1 Set
30 mins
@5
Day 5
1
Push Up (Incline)1 Set
5 Reps
@8
2
Pull-Up (Band)1 Set
5 Reps
@5
3A
Push Up2 Sets
2 Reps
@8
3B
Plank2 Sets
0.5 mins
-
3C
Pull-Up (Bodyweight)2 Sets
1 Reps
@7
4A
Push Up (Incline)2 Sets
7 Reps
@8
4B
Plank2 Sets
0.5 mins
-
4C
Pull-Up (Band)2 Sets
6 Reps
@5
Day 6
1
Run1 Set
60 mins
@7
Day 7
1
Cycling1 Set
120 mins
@5