Program Description
beginner program (hypertrophy) 4 weeks
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedFeb 22, 2025 10:51
- Last EditedJun 18, 2025 10:24
Summary
Kickstart your fitness journey with this 4-week Beginner Lifting Program designed to build muscle and enhance strength through hypertrophy-focused training. Comprising four sessions per week, you'll engage in a balanced mix of upper and lower body workouts, including barbell and bodyweight exercises. Each session features supersets to maximize efficiency and intensity, ensuring you make the most of your gym time. Perfect for newcomers, this program lays a solid foundation for your lifting skills while pushing you towards your fitness goals. Embrace the challenge and watch your strength soar!
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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
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 Twist3 Sets
-
1B
Bird Dog3 Sets
12 Reps
-
1C
Runners Lunge Thoracic Extension3 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 Pulldown3 Sets
10 Reps
-
6A
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
6B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 2
1A
Bird Dog3 Sets
12 Reps
-
1B
Glute Bridge (Bodyweight)3 Sets
12 Reps
-
1C
Side Plank3 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 Curl3 Sets
12 Reps
-
6B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
Day 3
1A
Russian Twist3 Sets
-
1B
Bird Dog3 Sets
12 Reps
-
1C
Runners Lunge Thoracic Extension3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)3 Sets
10 Reps
-
3
Dumbbell Row3 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 Dog3 Sets
10 Reps
-
1C
Side Plank3 Sets
-
2
Trap Bar Deadlift3 Sets
10 Reps
-
3
Bulgarian Split Squat (Bodyweight)3 Sets
8-10 Reps
-
4
Lateral Lunge3 Sets
8 Reps
-
5
Leg Curl3 Sets
12 Reps
-
6
Leg Extension3 Sets
12 Reps
-
7A
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
7B
Tricep Pushdown (Cable)3 Sets
12 Reps
-