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BoostcampPNG

Beginning Gym Path

by Anton Razumov

Program Description

Back to the gym afterwards

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 13, 2024 12:47
  • Last Edited
    Sep 28, 2024 08:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Week 1
1 / 2 Weeks
Day 3
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 4
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 6
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8