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BoostcampPNG

Beginner

by Nick G.
16 athletes joined

Program Description

Gain lean mass, strength, and increase technical proficiency in the main lifts.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2024 07:14
  • Last Edited
    Jun 18, 2025 11:56

Summary

Kickstart your fitness journey with this 4-week Beginner program, designed for those ready to build strength and confidence. Committing just three days a week, you'll master foundational barbell exercises like the Squat, Deadlift, and Overhead Press, targeting major muscle groups to enhance your overall fitness. Each workout progressively increases in intensity, ensuring you challenge yourself while developing proper form and technique. Get ready to lay the groundwork for a stronger, healthier you!
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4.8 Stars with 10, 000+ Ratings
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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
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@6
@7
@8
3
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8