Beginner Bodybuilding | Workout Programs | Boostcamp App |

Beginner Bodybuilding

by Kevin Z.

6 athletes joined

Program Description

Build muscle and lose fat.

Program Overview

Level

Beginner

Goal

Bodybuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

120 minutes

Created

Feb 02, 2024 04:51

Last Edited

May 21, 2024 10:34

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Day 1

1

Push Up

4 Sets

AMRAP

2

Bench Press (Barbell)

4 Sets

10 Reps

3

Pec Fly (Dumbbell)

4 Sets

12 Reps

4

Chest Press (Machine)

4 Sets

15 Reps

5

Dip (Assisted)

4 Sets

12 Reps

6

Tricep Rope Push Down (Cable)

4 Sets

15 Reps

7

Russian Twist (Dumbbell)

3 Sets

20 Reps

Day 2

1

Seated Row (Cable)

4 Sets

12 Reps

2

Lat Pulldown

4 Sets

12 Reps

3

Bent Over Row (Dumbbell)

4 Sets

12 Reps

4

Face Pull

4 Sets

15 Reps

5

Preacher Curl (Barbell)

4 Sets

10 Reps

6

Incline Curl (Dumbbell)

4 Sets

15 Reps

Day 3

1

Squat (Barbell)

4 Sets

10 Reps

2

Romanian Deadlift (Barbell)

4 Sets

10 Reps

3

Leg Press

4 Sets

12 Reps

4

Walking Lunge (Dumbbell)

3 Sets

20 Reps

5

Leg Extension

4 Sets

12 Reps

6

Standing Calf Raise

4 Sets

20 Reps

7

Plank

3 Sets

1 mins

Day 4

1

Push Up

3 Sets

AMRAP

2

Overhead Press (Dumbbell)

4 Sets

12 Reps

3

Lateral Raise (Dumbbell)

4 Sets

15 Reps

4

Front Raise

4 Sets

15 Reps

5

Rear Delt Fly (Machine)

4 Sets

12 Reps

6

Shrug (Barbell)

4 Sets

15 Reps

7

Cable Crunch

3 Sets

20 Reps

Day 5

1

Leg Curl

4 Sets

12 Reps

2

Step-Up (Weighted)

3 Sets

10 Reps

3

Battle Ropes

3 Sets

1 mins

4

Plank

3 Sets

1 mins

5

Russian Twist (Dumbbell)

3 Sets

10 Reps

6

Hanging Leg Raise

3 Sets

12 Reps

7

Cable Crunch

3 Sets

20 Reps