logo
BoostcampPNG

Beginner Bodybuilding

by Kevin Z.
8 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
    Jun 18, 2025 08:52

Summary

Kickstart your fitness journey with the Beginner Bodybuilding program, a comprehensive 8-week plan designed for those new to lifting. Committing to 5 days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, back, and arms, using a mix of bodyweight, dumbbell, and machine exercises. Each session combines strength-building techniques with essential form guidance, ensuring you build a solid foundation while boosting your confidence in the gym. Get ready to transform your physique and embrace the gains!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.4%
Front Delts
10.6%
Chest
10.1%
Triceps
9.9%
Upper Back
9.9%
Quadriceps
8.6%
Hamstrings
7.2%
Biceps
6.1%
Glutes
5.4%
Middle Delts
5.2%
Lats
4.9%
Rear Delts
3.8%
Calves
1.9%
Lower Back
1.5%
Adductors
1.3%
Forearms
0.8%
Abductors
0.4%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Bench Press (Barbell)
4
10 reps
-
3
Pec Fly (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Dip (Assisted)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Bench Press (Barbell)
4
10 reps
-
3
Pec Fly (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Dip (Assisted)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Bench Press (Barbell)
4
10 reps
-
3
Pec Fly (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Dip (Assisted)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Bench Press (Barbell)
4
10 reps
-
3
Pec Fly (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Dip (Assisted)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Bench Press (Barbell)
4
10 reps
-
3
Pec Fly (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Dip (Assisted)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Bench Press (Barbell)
4
10 reps
-
3
Pec Fly (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Dip (Assisted)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Bench Press (Barbell)
4
10 reps
-
3
Pec Fly (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Dip (Assisted)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
AMRAP
-
2
Bench Press (Barbell)
4
10 reps
-
3
Pec Fly (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Dip (Assisted)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Dumbbell)
4
12 reps
-
4
Face Pull
4
15 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Dumbbell)
4
12 reps
-
4
Face Pull
4
15 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Dumbbell)
4
12 reps
-
4
Face Pull
4
15 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Dumbbell)
4
12 reps
-
4
Face Pull
4
15 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Dumbbell)
4
12 reps
-
4
Face Pull
4
15 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Dumbbell)
4
12 reps
-
4
Face Pull
4
15 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Dumbbell)
4
12 reps
-
4
Face Pull
4
15 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bent Over Row (Dumbbell)
4
12 reps
-
4
Face Pull
4
15 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
4
12 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
4
12 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
4
12 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
4
12 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
4
12 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
4
12 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
4
12 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
4
12 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Front Raise
4
15 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Front Raise
4
15 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Front Raise
4
15 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Front Raise
4
15 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Front Raise
4
15 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Front Raise
4
15 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Front Raise
4
15 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Front Raise
4
15 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Battle Ropes
3
1 mins
-
4
Plank
3
1 mins
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Battle Ropes
3
1 mins
-
4
Plank
3
1 mins
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Battle Ropes
3
1 mins
-
4
Plank
3
1 mins
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Battle Ropes
3
1 mins
-
4
Plank
3
1 mins
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Battle Ropes
3
1 mins
-
4
Plank
3
1 mins
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Battle Ropes
3
1 mins
-
4
Plank
3
1 mins
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Battle Ropes
3
1 mins
-
4
Plank
3
1 mins
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Battle Ropes
3
1 mins
-
4
Plank
3
1 mins
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Week 1
1 / 8 Weeks
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
-