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Begin gym

by brendan
1 athletes joined

Program Description

Starting with gym

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 09, 2024 09:58
  • Last Edited
    Jun 18, 2025 09:12

Summary

Kickstart your fitness journey with the "Begin Gym" program, a structured 4-week plan designed for beginners. Committing just three days a week, you'll focus on essential muscle groups with targeted workouts, including chest and biceps on one day, and a dedicated leg day that incorporates both strength and cardio elements. Each session is crafted to build foundational strength and improve overall fitness, utilizing a full gym setup to maximize your results. Get ready to embrace the challenge and lay the groundwork for your fitness goals!
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1
8 mins
-
-
2
Foam Roller Stretch
1
5 mins
-
3
Step-Up (Weighted)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Press
3
8 reps
-
7
Single Leg Press
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1
8 mins
-
-
2
Foam Roller Stretch
1
5 mins
-
3
Step-Up (Weighted)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Press
3
8 reps
-
7
Single Leg Press
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1
8 mins
-
-
2
Foam Roller Stretch
1
5 mins
-
3
Step-Up (Weighted)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Press
3
8 reps
-
7
Single Leg Press
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1
8 mins
-
-
2
Foam Roller Stretch
1
5 mins
-
3
Step-Up (Weighted)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Press
3
8 reps
-
7
Single Leg Press
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretches
1
5 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Push Up
2
1
8 reps
-
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretches
1
5 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Push Up
2
1
8 reps
-
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretches
1
5 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Push Up
2
1
8 reps
-
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretches
1
5 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Push Up
2
1
8 reps
-
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Back Extension
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Back Extension
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Back Extension
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Back Extension
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Stretches
1 Set
5 mins
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Push Up
2 Sets
1 Set
8 Reps
-
-
5
Preacher Curl (Barbell)
3 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
Day 1
1
Cardio
1 Set
1 Set
8 mins
-
-
2
Foam Roller Stretch
1 Set
5 mins
-
3
Step-Up (Weighted)
3 Sets
8 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Leg Curl
3 Sets
8 Reps
-
6
Leg Press
3 Sets
8 Reps
-
7
Single Leg Press
2 Sets
8 Reps
-
8
Goblet Squat
3 Sets
8 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
-
4
Back Extension
3 Sets
8 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-