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
Jun 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!

Muscle Engagement

Front

Back

MuscleSet

Glutes

12.8%

Hamstrings

10.8%

Quadriceps

10.5%

Triceps

10.5%

Abs

9.8%

Biceps

8.3%

Upper Back

6.5%

Lats

6.5%

Chest

5.4%

Lower Back

5.4%

Front Delts

Stretching

3.6%

Middle Delts

2.5%

Forearms

2.2%

Adductors

1.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Russian Twist

Bird Dog

12 reps

Runners Lunge Thoracic Extension

8 reps

Bench Press (Barbell)

10 reps

Bent Over Row (Barbell)

10 reps

Seated Overhead Press (Dumbbell)

10 reps

Lat Pulldown

10 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Russian Twist

Bird Dog

12 reps

Runners Lunge Thoracic Extension

8 reps

Bench Press (Barbell)

8 reps

Bent Over Row (Barbell)

8 reps

Seated Overhead Press (Dumbbell)

10 reps

Lat Pulldown

10 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Russian Twist

Bird Dog

12 reps

Runners Lunge Thoracic Extension

8 reps

Bench Press (Barbell)

6 reps

Bent Over Row (Barbell)

6 reps

Seated Overhead Press (Dumbbell)

10 reps

Lat Pulldown

10 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Russian Twist

Bird Dog

12 reps

Runners Lunge Thoracic Extension

8 reps

Bench Press (Barbell)

12 reps

Bent Over Row (Barbell)

12 reps

Seated Overhead Press (Dumbbell)

10 reps

Lat Pulldown

10 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 2

Bird Dog

12 reps

Glute Bridge (Bodyweight)

12 reps

Side Plank

Front Squat (Box With Dumbbell/Kettlebell)

10 reps

Romanian Deadlift (Barbell)

10 reps

Lunge (Bodyweight)

15 reps

Glute Bridge (Dumbbell)

12 reps

Hammer Curl

12 reps

Overhead Tricep Extension (Cable)

12 reps

Day 2

Bird Dog

12 reps

Glute Bridge (Bodyweight)

12 reps

Side Plank

Front Squat (Box With Dumbbell/Kettlebell)

8 reps

Romanian Deadlift (Barbell)

8 reps

Lunge (Bodyweight)

15 reps

Glute Bridge (Dumbbell)

12 reps

Hammer Curl

12 reps

Overhead Tricep Extension (Cable)

12 reps

Day 2

Bird Dog

12 reps

Glute Bridge (Bodyweight)

12 reps

Side Plank

Box Squat (Barbell)

6 reps

Romanian Deadlift (Barbell)

6 reps

Lunge (Bodyweight)

15 reps

Glute Bridge (Dumbbell)

12 reps

Hammer Curl

12 reps

Overhead Tricep Extension (Cable)

12 reps

Day 2

Bird Dog

12 reps

Glute Bridge (Bodyweight)

12 reps

Side Plank

Box Squat (Barbell)

12 reps

Romanian Deadlift (Barbell)

10 reps

Lunge (Bodyweight)

15 reps

Glute Bridge (Dumbbell)

12 reps

Hammer Curl

12 reps

Overhead Tricep Extension (Cable)

12 reps

Day 3

Russian Twist

Bird Dog

12 reps

Runners Lunge Thoracic Extension

8 reps

Incline Bench Press (Barbell)

10 reps

Dumbbell Row

10 reps

Chest Fly (Dumbbell)

10 reps

Pull-Up (Assisted)

10 reps

Preacher Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

12 reps

Day 3

Russian Twist

Bird Dog

12 reps

Runners Lunge Thoracic Extension

8 reps

Incline Bench Press (Barbell)

8 reps

Dumbbell Row

10 reps

Chest Fly (Dumbbell)

10 reps

Pull-Up (Assisted)

10 reps

Preacher Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

12 reps

Day 3

Russian Twist

Bird Dog

12 reps

Runners Lunge Thoracic Extension

8 reps

Incline Bench Press (Barbell)

6 reps

Dumbbell Row

10 reps

Chest Fly (Dumbbell)

10 reps

Pull-Up (Assisted)

10 reps

Preacher Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

12 reps

Day 3

Russian Twist

Bird Dog

12 reps

Runners Lunge Thoracic Extension

8 reps

Incline Bench Press (Barbell)

12 reps

Dumbbell Row

10 reps

Chest Fly (Dumbbell)

10 reps

Pull-Up (Assisted)

10 reps

Preacher Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

12 reps

Day 4

Glute Bridge (Bodyweight)

12 reps

Bird Dog

10 reps

Side Plank

Trap Bar Deadlift

10 reps

Bulgarian Split Squat (Bodyweight)

8-10 reps

Lateral Lunge

8 reps

Leg Curl

12 reps

Leg Extension

12 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 4

Glute Bridge (Bodyweight)

12 reps

Bird Dog

10 reps

Side Plank

Trap Bar Deadlift

8 reps

Bulgarian Split Squat (Bodyweight)

8-10 reps

Lateral Lunge

8 reps

Leg Curl

12 reps

Leg Extension

12 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 4

Glute Bridge (Bodyweight)

12 reps

Bird Dog

10 reps

Side Plank

Trap Bar Deadlift

6 reps

Bulgarian Split Squat (Bodyweight)

8-10 reps

Lateral Lunge

8 reps

Leg Curl

12 reps

Leg Extension

12 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 4

Glute Bridge (Bodyweight)

12 reps

Bird Dog

10 reps

Side Plank

Trap Bar Deadlift

12 reps

Bulgarian Split Squat (Bodyweight)

8-10 reps

Lateral Lunge

8 reps

Leg Curl

12 reps

Leg Extension

12 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Russian Twist

3 Sets

Bird Dog

3 Sets

12 Reps

Runners Lunge Thoracic Extension

3 Sets

8 Reps

Bench Press (Barbell)

3 Sets

10 Reps

Bent Over Row (Barbell)

3 Sets

10 Reps

Seated Overhead Press (Dumbbell)

3 Sets

10 Reps

Lat Pulldown

3 Sets

10 Reps

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Day 2

Bird Dog

3 Sets

12 Reps

Glute Bridge (Bodyweight)

3 Sets

12 Reps

Side Plank

3 Sets

Front Squat (Box With Dumbbell/Kettlebell)

3 Sets

10 Reps

Romanian Deadlift (Barbell)

3 Sets

10 Reps

Lunge (Bodyweight)

4 Sets

15 Reps

Glute Bridge (Dumbbell)

3 Sets

12 Reps

Hammer Curl

3 Sets

12 Reps

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Day 3

Russian Twist

3 Sets

Bird Dog

3 Sets

12 Reps

Runners Lunge Thoracic Extension

3 Sets

8 Reps

Incline Bench Press (Barbell)

3 Sets

10 Reps

Dumbbell Row

3 Sets

10 Reps

Chest Fly (Dumbbell)

3 Sets

10 Reps

Pull-Up (Assisted)

3 Sets

10 Reps

Preacher Curl (EZ Bar)

3 Sets

12 Reps

Skull Crusher (Barbell)

3 Sets

12 Reps

Day 4

Glute Bridge (Bodyweight)

3 Sets

12 Reps

Bird Dog

3 Sets

10 Reps

Side Plank

3 Sets

Trap Bar Deadlift

3 Sets

10 Reps

Bulgarian Split Squat (Bodyweight)

3 Sets

8-10 Reps

Lateral Lunge

3 Sets

8 Reps

Leg Curl

3 Sets

12 Reps

Leg Extension

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps