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Start Up Strength

by Ryan M.

Program Description

For those in need of purpose and progression to get themselves going. It’s quick and simple, ready to build onto something more advanced when finished.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 11, 2026 02:37
  • Last Edited
    Feb 11, 2026 02:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Front Delts
9.9%
Quadriceps
9.9%
Glutes
9.9%
Hamstrings
8.9%
Lats
7.9%
Biceps
7.9%
Abs
7.9%
Middle Delts
7.9%
Triceps
4.6%
Chest
4%
Lower Back
4%
Adductors
2%
Abductors
1%
Rear Delts
1%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
10 reps
RPE 8
1B
Chest Press (Machine)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3A
Shoulder Press (Machine)
3
10 reps
RPE 8
3B
Lat Pulldown
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
10 reps
RPE 8
1B
Chest Press (Machine)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3A
Shoulder Press (Machine)
3
10 reps
RPE 8
3B
Lat Pulldown
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
10 reps
RPE 8
1B
Chest Press (Machine)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3A
Shoulder Press (Machine)
3
10 reps
RPE 8
3B
Lat Pulldown
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
1B
Upright Row (Barbell)
3
10 reps
RPE 8
2
Back Extension
3
12 reps
RPE 8
3A
Bicep Curl (Cable)
3
15 reps
RPE 8
3B
Tricep Extension (Cable)
1
15 reps
RPE 8
4
Front Squat (Barbell)
3
10 reps
RPE 8
5
Plank
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
1B
Upright Row (Barbell)
3
10 reps
RPE 8
2
Back Extension
3
12 reps
RPE 8
3A
Bicep Curl (Cable)
3
15 reps
RPE 8
3B
Tricep Extension (Cable)
1
15 reps
RPE 8
4
Front Squat (Barbell)
3
10 reps
RPE 8
5
Plank
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
1B
Upright Row (Barbell)
3
10 reps
RPE 8
2
Back Extension
3
12 reps
RPE 8
3A
Bicep Curl (Cable)
3
15 reps
RPE 8
3B
Tricep Extension (Cable)
1
15 reps
RPE 8
4
Front Squat (Barbell)
3
10 reps
RPE 8
5
Plank
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
1B
Chest Fly (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Upright Row (Barbell)
3
10 reps
RPE 8
3B
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Lunge (Barbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
1B
Chest Fly (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Upright Row (Barbell)
3
10 reps
RPE 8
3B
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Lunge (Barbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
1B
Chest Fly (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Upright Row (Barbell)
3
10 reps
RPE 8
3B
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Lunge (Barbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 3 Weeks
Day 1
1A
Seated Row (Machine)
3 Sets
10 Reps
@8
1B
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@8
3A
Shoulder Press (Machine)
3 Sets
10 Reps
@8
3B
Lat Pulldown
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Cable Crunch
3 Sets
15 Reps
@8
Day 2
1A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
1B
Upright Row (Barbell)
3 Sets
10 Reps
@8
2
Back Extension
3 Sets
12 Reps
@8
3A
Bicep Curl (Cable)
3 Sets
15 Reps
@8
3B
Tricep Extension (Cable)
1 Set
15 Reps
@8
4
Front Squat (Barbell)
3 Sets
10 Reps
@8
5
Plank
3 Sets
@8
Day 3
1A
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
1B
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3A
Upright Row (Barbell)
3 Sets
10 Reps
@8
3B
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
4
Lunge (Barbell)
3 Sets
10 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
-