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Issy starting program

by Newt Glasgow
2 athletes joined

Program Description

Begin program to the gym

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 04:41
  • Last Edited
    Jun 18, 2025 11:09

Summary

Kickstart your fitness journey with the Issy Starting Program, a comprehensive 5-week plan designed for those ready to build strength and confidence. With four training days each week, you'll focus on both push and pull movements, utilizing a mix of dumbbells and machines to maximize muscle engagement. This program features targeted exercises like the Incline Bench Press and Dumbbell Row, ensuring balanced development across major muscle groups. Get ready to transform your workouts and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Dumbbell Row
3 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Machine)
2 Sets
10-15 Reps
@9
5A
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@9
5B
Alternating Dumbbell Curl
2 Sets
10-20 Reps
@9
5C
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
@8
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Dumbbell Row
3 Sets
8-12 Reps
@8
3A
Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8
3B
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@8
5
Decline Sit Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 2
1A
Wall Sit
2 Sets
0.5 mins
@6
1B
Kettlebell Swing
2 Sets
20 Reps
@6
1C
One Leg Standing Calve Raise
2 Sets
15 Reps
@6
1D
Box Jump
2 Sets
6 Reps
@6
2A
Leg Press
3 Sets
8-12 Reps
@8
2B
Calf Raise (Leg Press)
2 Sets
10-20 Reps
@8
3
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@7
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@7
Day 4
1A
Wall Sit
2 Sets
0.5 mins
@6
1B
Kettlebell Swing
2 Sets
20 Reps
@6
1C
One Leg Standing Calve Raise
2 Sets
15 Reps
@6
1D
Box Jump
2 Sets
6 Reps
@6
2
Trap Bar Deadlift
3 Sets
4-8 Reps
@9
3
Hamstring Curl
2 Sets
8-12 Reps
@7
4
Leg Extension
2 Sets
10-15 Reps
@9
5A
Back Extension
2 Sets
10-15 Reps
@8
5B
Decline Sit Up (Weighted)
2 Sets
AMRAP
@10