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William's LP Progression [Novice]

by William Chaplin
1 athletes joined

Program Description

Get hench. Rerun with new 1RM after every week.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2025 06:39
  • Last Edited
    Jun 18, 2025 11:44

Summary

Embark on a transformative journey with William's LP Progression, designed specifically for novice lifters looking to build strength and confidence. Over the course of one week, you'll engage in four dynamic training sessions that incorporate foundational barbell and dumbbell exercises, including squats, deadlifts, and bench presses. Each workout is crafted to challenge your muscles with progressive intensity, ensuring you make measurable gains while mastering proper form. Get ready to lay the groundwork for your fitness journey and unlock your potential!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
2
6 reps
RPE 7
4
Pull-Up (Weighted)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
7
Upright Row (Dumbbell)
3
10 reps
RPE 7
8
Sit Up (Weighted)
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
85%
80%
2
Squat (Barbell)
2
2 reps
85%
3
Barbell Row
3
6 reps
RPE 7
4
Seated Row (Machine)
3
6-8 reps
RPE 8
5
Bicep Curl (Barbell)
3
7 reps
RPE 8
6
Hip Abductor (Machine)
3
7 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
8
Upright Row (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Dip (Weighted)
2
6 reps
RPE 7
4
Pull-Up (Weighted)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
7
Upright Row (Dumbbell)
3
10 reps
RPE 7
8
Sit Up (Weighted)
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
90%
80%
2
Squat (Barbell)
2
2 reps
90%
3
Bench Press (Barbell)
2
2 reps
90%
4
Barbell Row
3
6 reps
RPE 7
5
Seated Row (Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
7 reps
RPE 8
7
Hip Abductor (Machine)
3
7 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
9
Upright Row (Dumbbell)
3
10 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
5 Reps
80%
3
Dip (Weighted)
2 Sets
6 Reps
@7
4
Pull-Up (Weighted)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
2 Sets
6 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
7
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
8
Sit Up (Weighted)
3 Sets
10 Reps
@7
9
Seated Calf Raise
3 Sets
10 Reps
@7-8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
85%
80%
2
Squat (Barbell)
2 Sets
2 Reps
85%
3
Barbell Row
3 Sets
6 Reps
@7
4
Seated Row (Machine)
3 Sets
6-8 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
7 Reps
@8
6
Hip Abductor (Machine)
3 Sets
7 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
8
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Barbell)
3 Sets
3 Reps
85%
3
Dip (Weighted)
2 Sets
6 Reps
@7
4
Pull-Up (Weighted)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
2 Sets
6 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
7
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
8
Sit Up (Weighted)
3 Sets
10 Reps
@7
9
Seated Calf Raise
3 Sets
10 Reps
@7-8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
90%
80%
2
Squat (Barbell)
2 Sets
2 Reps
90%
3
Bench Press (Barbell)
2 Sets
2 Reps
90%
4
Barbell Row
3 Sets
6 Reps
@7
5
Seated Row (Machine)
3 Sets
6-8 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
7 Reps
@8
7
Hip Abductor (Machine)
3 Sets
7 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
9
Upright Row (Dumbbell)
3 Sets
10 Reps
@7