Program Description
A novice friendly programme designed to build strength and athletic power whilst building up your physique using accessible and easy exercises.
Program Overview
- LevelNovice
- GoalAthletics, Bodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 09, 2025 01:12
- Last EditedMar 09, 2025 01:40
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
RPE 8
1B
Bench Press (Close Grip)
2
6 reps
RPE 8
2A
Push Press (Barbell)
2
5 reps
RPE 7.5
2B
Landmine Press
2
4 reps
RPE 7.5
3
Dip (Bodyweight)
1
1
15 reps
RPE 6.5
-
4
Lying Chest Pass Med Ball Throw
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
RPE 8
1B
Bench Press (Close Grip)
2
6 reps
RPE 8
2A
Push Press (Barbell)
2
5 reps
RPE 7.5
2B
Landmine Press
2
4 reps
RPE 7.5
3
Dip (Bodyweight)
1
1
15 reps
RPE 6.5
-
4
Lying Chest Pass Med Ball Throw
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Bench Press (Close Grip)
3
6 reps
RPE 8
2A
Push Press (Barbell)
3
5 reps
RPE 7.5
2B
Landmine Press
3
4 reps
RPE 7.5
3
Dip (Bodyweight)
2
1
15 reps
RPE 6.5
-
4
Lying Chest Pass Med Ball Throw
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Bench Press (Close Grip)
3
6 reps
RPE 8
2A
Push Press (Barbell)
3
5 reps
RPE 7.5
2B
Landmine Press
3
4 reps
RPE 7.5
3
Dip (Bodyweight)
2
1
15 reps
RPE 6.5
-
4
Lying Chest Pass Med Ball Throw
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
10 reps
RPE 7
1B
Hanging Knee Raise
2
10 reps
RPE 7
2A
Pendlay Row
2
5 reps
RPE 8
2B
Inverted Row
2
15 reps
RPE 8.5
3A
Preacher Curl (EZ Bar)
2
12 reps
RPE 6.5
3B
Band Face Pull
2
8 reps
RPE 7
4A
Hang Power Clean
2
4 reps
RPE 9
4B
Hammer Curl
2
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
10 reps
RPE 7
1B
Hanging Knee Raise
2
10 reps
RPE 7
2A
Pendlay Row
2
5 reps
RPE 8
2B
Inverted Row
2
15 reps
RPE 8.5
3A
Preacher Curl (EZ Bar)
2
12 reps
RPE 6.5
3B
Band Face Pull
2
8 reps
RPE 7
4A
Hang Power Clean
2
4 reps
RPE 9
4B
Hammer Curl
2
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
10 reps
RPE 7
1B
Hanging Knee Raise
3
10 reps
RPE 7
2A
Pendlay Row
3
5 reps
RPE 8
2B
Inverted Row
3
15 reps
RPE 8.5
3A
Preacher Curl (EZ Bar)
3
12 reps
RPE 6.5
3B
Band Face Pull
3
8 reps
RPE 7
4A
Hang Power Clean
3
4 reps
RPE 9
4B
Hammer Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
10 reps
RPE 7
1B
Hanging Knee Raise
3
10 reps
RPE 7
2A
Pendlay Row
3
5 reps
RPE 8
2B
Inverted Row
3
15 reps
RPE 8.5
3A
Preacher Curl (EZ Bar)
3
12 reps
RPE 6.5
3B
Band Face Pull
3
8 reps
RPE 7
4A
Hang Power Clean
3
4 reps
RPE 9
4B
Hammer Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 9
1B
Box Jump
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
2
5 reps
RPE 8.5
3A
Leg Extension
2
10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4A
Pogo Jump
2
20 reps
RPE 6
4B
Lateral Shuffle
2
20 reps
RPE 6
5
Standing Calf Raise
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 9
1B
Box Jump
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
2
5 reps
RPE 8.5
3A
Leg Extension
2
10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4A
Pogo Jump
2
20 reps
RPE 6
4B
Lateral Shuffle
2
20 reps
RPE 6
5
Standing Calf Raise
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
3
5 reps
RPE 9
1B
Box Jump
3
8 reps
RPE 6.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4A
Pogo Jump
3
20 reps
RPE 6
4B
Lateral Shuffle
3
20 reps
RPE 6
5
Standing Calf Raise
4
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
3
5 reps
RPE 9
1B
Box Jump
3
8 reps
RPE 6.5
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4A
Pogo Jump
3
20 reps
RPE 6
4B
Lateral Shuffle
3
20 reps
RPE 6
5
Standing Calf Raise
4
5 reps
RPE 8.5
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2A
Push Press (Barbell)
2
6 reps
RPE 8
2B
Ab Wheel
2
10 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 7.5
4A
Band Face Pull
2
12 reps
RPE 8
4B
Lateral Med Ball Slam
2
10 reps
RPE 8.5
5A
Hammer Curl
2
8 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7.5
6
Hang Power Clean
2
4 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2A
Push Press (Barbell)
2
6 reps
RPE 8
2B
Ab Wheel
2
10 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 7.5
4A
Band Face Pull
2
12 reps
RPE 8
4B
Lateral Med Ball Slam
2
10 reps
RPE 8.5
5A
Hammer Curl
2
8 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7.5
6
Hang Power Clean
2
4 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2A
Push Press (Barbell)
3
6 reps
RPE 8
2B
Ab Wheel
3
10 reps
RPE 7.5
3
Chin-Up (Bodyweight)
4
10 reps
RPE 7.5
4A
Band Face Pull
3
12 reps
RPE 8
4B
Lateral Med Ball Slam
3
10 reps
RPE 8.5
5A
Hammer Curl
3
8 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
6
Hang Power Clean
3
4 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2A
Push Press (Barbell)
3
6 reps
RPE 8
2B
Ab Wheel
3
10 reps
RPE 7.5
3
Chin-Up (Bodyweight)
4
10 reps
RPE 7.5
4A
Band Face Pull
3
12 reps
RPE 8
4B
Lateral Med Ball Slam
3
10 reps
RPE 8.5
5A
Hammer Curl
3
8 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
6
Hang Power Clean
3
4 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6 reps
RPE 8
2A
Front Squat (Barbell)
2
5 reps
RPE 8
2B
Box Jump
2
12 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 8
4
Standing Calf Raise
3
5 reps
RPE 8.5
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6A
Jump Switch Lunge
2
15 reps
RPE 7
6B
Pogo Jump
2
20 reps
RPE 8
6C
Lateral Shuffle
2
20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6 reps
RPE 8
2A
Front Squat (Barbell)
2
5 reps
RPE 8
2B
Box Jump
2
12 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 8
4
Standing Calf Raise
3
5 reps
RPE 8.5
5
Deadlift (Barbell)
2
5 reps
RPE 8.5
6A
Jump Switch Lunge
2
15 reps
RPE 7
6B
Pogo Jump
2
20 reps
RPE 8
6C
Lateral Shuffle
2
20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6 reps
RPE 8
2A
Front Squat (Barbell)
3
5 reps
RPE 8
2B
Box Jump
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Deadlift (Barbell)
3
5 reps
RPE 8.5
6A
Jump Switch Lunge
3
15 reps
RPE 7
6B
Pogo Jump
3
20 reps
RPE 8
6C
Lateral Shuffle
3
20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6 reps
RPE 8
2A
Front Squat (Barbell)
3
5 reps
RPE 8
2B
Box Jump
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Deadlift (Barbell)
3
5 reps
RPE 8.5
6A
Jump Switch Lunge
3
15 reps
RPE 7
6B
Pogo Jump
3
20 reps
RPE 8
6C
Lateral Shuffle
3
20 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)2 Sets
5 Reps
@8
1B
Bench Press (Close Grip)2 Sets
6 Reps
@8
2A
Push Press (Barbell)2 Sets
5 Reps
@7.5
2B
Landmine Press2 Sets
4 Reps
@7.5
3
Dip (Bodyweight)1 Set
1 Set
15 Reps
@6.5
-
4
Lying Chest Pass Med Ball Throw2 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)2 Sets
8 Reps
@6.5
Day 2
1A
Chin-Up (Bodyweight)2 Sets
10 Reps
@7
1B
Hanging Knee Raise2 Sets
10 Reps
@7
2A
Pendlay Row2 Sets
5 Reps
@8
2B
Inverted Row2 Sets
15 Reps
@8.5
3A
Preacher Curl (EZ Bar)2 Sets
12 Reps
@6.5
3B
Band Face Pull2 Sets
8 Reps
@7
4A
Hang Power Clean2 Sets
4 Reps
@9
4B
Hammer Curl2 Sets
12 Reps
@6.5
Day 3
1A
Jump Squat2 Sets
5 Reps
@9
1B
Box Jump2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)2 Sets
5 Reps
@8.5
3A
Leg Extension2 Sets
10 Reps
@8
3B
Romanian Deadlift (Barbell)2 Sets
6 Reps
@7
4A
Pogo Jump2 Sets
20 Reps
@6
4B
Lateral Shuffle2 Sets
20 Reps
@6
5
Standing Calf Raise3 Sets
5 Reps
@8.5
Day 4
No exercises added to this day
Day 5
1
Bench Press (Barbell)2 Sets
5 Reps
@9
2A
Push Press (Barbell)2 Sets
6 Reps
@8
2B
Ab Wheel2 Sets
10 Reps
@7.5
3
Chin-Up (Bodyweight)3 Sets
10 Reps
@7.5
4A
Band Face Pull2 Sets
12 Reps
@8
4B
Lateral Med Ball Slam2 Sets
10 Reps
@8.5
5A
Hammer Curl2 Sets
8 Reps
@8
5B
Lying Tricep Extension (Barbell)2 Sets
12 Reps
@7.5
6
Hang Power Clean2 Sets
4 Reps
@9.5
Day 6
1
Good Morning2 Sets
6 Reps
@8
2A
Front Squat (Barbell)2 Sets
5 Reps
@8
2B
Box Jump2 Sets
12 Reps
@7
3
Leg Extension2 Sets
10 Reps
@8
4
Standing Calf Raise3 Sets
5 Reps
@8.5
5
Deadlift (Barbell)2 Sets
5 Reps
@8.5
6A
Jump Switch Lunge2 Sets
15 Reps
@7
6B
Pogo Jump2 Sets
20 Reps
@8
6C
Lateral Shuffle2 Sets
20 Reps
@7.5