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Beginner Lifting Program (Hypertrophy)

by Blaine F.
1 athletes joined

Program Description

beginner program (hypertrophy) 4 weeks

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 10:51
  • Last Edited
    Mar 24, 2025 05:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
-
1B
Bird Dog
3
12 reps
-
1C
Runners Lunge Thoracic Extension
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
-
1B
Bird Dog
3
12 reps
-
1C
Runners Lunge Thoracic Extension
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
-
1B
Bird Dog
3
12 reps
-
1C
Runners Lunge Thoracic Extension
3
8 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
-
1B
Bird Dog
3
12 reps
-
1C
Runners Lunge Thoracic Extension
3
8 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog
3
12 reps
-
1B
Glute Bridge (Bodyweight)
3
12 reps
-
1C
Side Plank
3
-
2
Front Squat (Box With Dumbbell/Kettlebell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Bodyweight)
4
15 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog
3
12 reps
-
1B
Glute Bridge (Bodyweight)
3
12 reps
-
1C
Side Plank
3
-
2
Front Squat (Box With Dumbbell/Kettlebell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lunge (Bodyweight)
4
15 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog
3
12 reps
-
1B
Glute Bridge (Bodyweight)
3
12 reps
-
1C
Side Plank
3
-
2
Box Squat (Barbell)
3
6 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Lunge (Bodyweight)
4
15 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog
3
12 reps
-
1B
Glute Bridge (Bodyweight)
3
12 reps
-
1C
Side Plank
3
-
2
Box Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Bodyweight)
4
15 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
-
1B
Bird Dog
3
12 reps
-
1C
Runners Lunge Thoracic Extension
3
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Pull-Up (Assisted)
3
10 reps
-
6A
Preacher Curl (EZ Bar)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
-
1B
Bird Dog
3
12 reps
-
1C
Runners Lunge Thoracic Extension
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Pull-Up (Assisted)
3
10 reps
-
6A
Preacher Curl (EZ Bar)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
-
1B
Bird Dog
3
12 reps
-
1C
Runners Lunge Thoracic Extension
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Pull-Up (Assisted)
3
10 reps
-
6A
Preacher Curl (EZ Bar)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
-
1B
Bird Dog
3
12 reps
-
1C
Runners Lunge Thoracic Extension
3
8 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Dumbbell Row
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Pull-Up (Assisted)
3
10 reps
-
6A
Preacher Curl (EZ Bar)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
3
12 reps
-
1B
Bird Dog
3
10 reps
-
1C
Side Plank
3
-
2
Trap Bar Deadlift
3
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
-
4
Lateral Lunge
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Bicep Curl (Dumbbell)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
3
12 reps
-
1B
Bird Dog
3
10 reps
-
1C
Side Plank
3
-
2
Trap Bar Deadlift
3
8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
-
4
Lateral Lunge
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Bicep Curl (Dumbbell)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
3
12 reps
-
1B
Bird Dog
3
10 reps
-
1C
Side Plank
3
-
2
Trap Bar Deadlift
3
6 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
-
4
Lateral Lunge
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Bicep Curl (Dumbbell)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
3
12 reps
-
1B
Bird Dog
3
10 reps
-
1C
Side Plank
3
-
2
Trap Bar Deadlift
3
12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
-
4
Lateral Lunge
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Bicep Curl (Dumbbell)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Russian Twist
3 Sets
-
1B
Bird Dog
3 Sets
12 Reps
-
1C
Runners Lunge Thoracic Extension
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1A
Bird Dog
3 Sets
12 Reps
-
1B
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
1C
Side Plank
3 Sets
-
2
Front Squat (Box With Dumbbell/Kettlebell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Lunge (Bodyweight)
4 Sets
15 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
6A
Hammer Curl
3 Sets
12 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1A
Russian Twist
3 Sets
-
1B
Bird Dog
3 Sets
12 Reps
-
1C
Runners Lunge Thoracic Extension
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
5
Pull-Up (Assisted)
3 Sets
10 Reps
-
6A
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
6B
Skull Crusher (Barbell)
3 Sets
12 Reps
-
Day 4
1A
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
1B
Bird Dog
3 Sets
10 Reps
-
1C
Side Plank
3 Sets
-
2
Trap Bar Deadlift
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Bodyweight)
3 Sets
8-10 Reps
-
4
Lateral Lunge
3 Sets
8 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
7A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-