Full-Body Beginner Gym Workout
Full-Body Beginner Plan : Perfect Start at the Gym using mostly machines and cable
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 2 | Lat Pulldown | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 3 | Reverse Pec Deck | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 4 | Seated Row (Machine) | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 5 | Back Extension | 1 | 20 reps | @6 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 6 | Pec Deck (Machine) | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @9.5 | ||
| 7 | Abs Crunch (Weighted) | 1 | 20 reps | @6.5 |
| 1 | 20 reps | @7 | ||
| 1 | 20 reps | @7.5 | ||
| 1 | 20 reps | @8 | ||
| 8 | Leg Press | 1 | 20 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 1 | 2 reps | @8.5 | ||
| 9 | Tricep Pushdown (Cable) | 1 | 20 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 20 reps | @8 | ||
| 10 | Wrist Curls | 1 | 25 reps | @6 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @9.5 | ||
| 11 | Hammer Curl | 1 | 12 reps | @7 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 2 | Lat Pulldown | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 3 | Reverse Pec Deck | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 4 | Seated Row (Machine) | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 5 | Back Extension | 1 | 20 reps | @6 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 6 | Pec Deck (Machine) | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @9.5 | ||
| 7 | Abs Crunch (Weighted) | 1 | 20 reps | @6.5 |
| 1 | 20 reps | @7 | ||
| 1 | 20 reps | @7.5 | ||
| 1 | 20 reps | @8 | ||
| 8 | Leg Press | 1 | 20 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 1 | 2 reps | @8.5 | ||
| 9 | Tricep Pushdown (Cable) | 1 | 20 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 20 reps | @8 | ||
| 10 | Wrist Curls | 1 | 25 reps | @6 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @9.5 | ||
| 11 | Hammer Curl | 1 | 12 reps | @7 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 2 | Lat Pulldown | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 3 | Reverse Pec Deck | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 4 | Seated Row (Machine) | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 5 | Back Extension | 1 | 20 reps | @6 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 6 | Pec Deck (Machine) | 1 | 20 reps | @6 |
| 2 | 12 reps | @8 | ||
| 1 | 20 reps | @9.5 | ||
| 7 | Abs Crunch (Weighted) | 1 | 20 reps | @6.5 |
| 1 | 20 reps | @7 | ||
| 1 | 20 reps | @7.5 | ||
| 1 | 20 reps | @8 | ||
| 8 | Leg Press | 1 | 20 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 1 | 2 reps | @8.5 | ||
| 9 | Tricep Pushdown (Cable) | 1 | 20 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 20 reps | @8 | ||
| 10 | Wrist Curls | 1 | 25 reps | @6 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @9.5 | ||
| 11 | Hammer Curl | 1 | 12 reps | @7 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @9 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full-Body Beginner Gym Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full-Body Beginner Gym Workout is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full-Body Beginner Gym Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
