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Beginner trainingsplan

by Kenneth
5 athletes joined

Program Description

Get starte

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2024 08:02
  • Last Edited
    Jun 18, 2025 12:48

Summary

Kickstart your fitness journey with this comprehensive 12-week Beginner Training Plan, designed to build strength and confidence in the gym. With a commitment of just 7 days a week, you'll engage in a variety of foundational exercises, including bench presses, squats, and deadlifts, all tailored to enhance your muscle development and overall fitness. Each session is structured to gradually increase intensity, ensuring you progress safely and effectively. Ideal for those new to lifting, this program will empower you to establish solid habits and achieve 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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
-
-
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Squat (Paused)
4
5 reps
-
Day 6
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Barbell Row
3
1
8 reps
-
-
3
Deadlift (Paused)
4
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
-
-
-
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
-
4
Squat (Paused)
4 Sets
5 Reps
-
Day 2
No exercises added to this day
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
1 Set
8 Reps
-
-
3
Deadlift (Paused)
4 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
No exercises added to this day
Day 6
No exercises added to this day
Day 5
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
-
-
-
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
-
4
Squat (Paused)
4 Sets
5 Reps
-
Day 7
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
1 Set
8 Reps
-
-
3
Deadlift (Paused)
4 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-