logo
BoostcampPNG

trainer winny's Beginner Gym +

by null

Program Description

This beginner workout program is taken from YouTuber trainer winny's video "Step by Step Beginner Gym Guide (Full Training Plan + All You Need To Know)", URL for the video is pasted below. Feel free to duplicate/copy this program and change its parameters to your needs. Video: https://youtu.be/U9ENCvFf9yQ?si=rtLDo_U-1K08Pczd

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics, Powerlifting, Bodyweight Fitness, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 09, 2025 03:39
  • Last Edited
    Oct 13, 2025 06:00

Summary

Embark on a transformative 6-week journey with Trainer Winny's Beginner Gym + program, designed specifically for those new to lifting. With five focused workouts each week, you'll master essential movements like the bench press, overhead press, and split squat, building strength and confidence in the gym. This program emphasizes proper form and progressive overload, ensuring you develop a solid foundation while targeting major muscle groups. Get ready to unleash your potential and make your fitness goals a reality!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.4%
Triceps
11.1%
Middle Delts
10%
Glutes
8.9%
Upper Back
8.4%
Chest
6.7%
Quadriceps
6.3%
Hamstrings
6.3%
Lats
6.2%
Biceps
5.5%
Abs
5%
Rear Delts
4.1%
Calves
3.3%
Lower Back
2.1%
Forearms
1.6%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
90%
2
Barbell Row
3
10 reps
90%
3
Bicep Curl (Barbell)
3
10 reps
90%
4
Deadlift (Barbell)
4
8 reps
90%
5
Inverted Row
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
25 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
90%
2
Incline Bench Press (Barbell)
3
10 reps
90%
3
Split Squat (Smith Machine)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
90%
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
90%
3
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8 Reps
90%
5
Hip Thrust (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
5 Sets
20 Reps
@8
7
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
90%
3
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8 Reps
90%
5
Hip Thrust (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
5 Sets
20 Reps
@8
7
Seated Calf Raise
3 Sets
15 Reps
@8
Day 4
1
Lat Pulldown
3 Sets
10 Reps
90%
2
Barbell Row
3 Sets
10 Reps
90%
3
Bicep Curl (Barbell)
3 Sets
10 Reps
90%
4
Deadlift (Barbell)
4 Sets
8 Reps
90%
5
Inverted Row
3 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
25 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
90%
3
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8 Reps
90%
5
Seated Calf Raise
3 Sets
15 Reps
@8
6
Hip Thrust (Machine)
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
5 Sets
20 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
10 Reps
90%
2
Barbell Row
3 Sets
10 Reps
90%
3
Bicep Curl (Barbell)
3 Sets
10 Reps
90%
4
Deadlift (Barbell)
4 Sets
8 Reps
90%
5
Inverted Row
3 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
25 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8