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trainer winny's Beginner Gym +

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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 12, 2025 06:57
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Middle Delts
12%
Glutes
9.3%
Upper Back
9.1%
Chest
8%
Triceps
8%
Lats
6.9%
Quadriceps
6.9%
Biceps
6.4%
Hamstrings
5.4%
Rear Delts
4.9%
Calves
4%
Abs
3.4%
Lower Back
2.2%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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