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Ethan Beginner 1

by Mike F.
3 athletes joined

Program Description

Intro

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2024 11:15
  • Last Edited
    May 07, 2024 10:26
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Seated Dip (Machine)
2
8 reps
-
5
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Seated Dip (Machine)
2
8 reps
-
5
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Seated Dip (Machine)
2
8 reps
-
5
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Seated Dip (Machine)
2
8 reps
-
5
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Chest Press (Machine)
2
6 reps
-
3
Front Raise
2
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Chest Press (Machine)
2
6 reps
-
3
Front Raise
2
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
6 reps
-
3
Front Raise
3
10 reps
-
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
8 reps
-
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Lat Pulldown
2
1
6 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
-
-
6
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Lat Pulldown
2
1
6 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
-
-
6
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Lat Pulldown
2
1
6 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
-
-
6
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Lat Pulldown
2
1
6 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
-
-
6
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Lat Pulldown
2
1
6 reps
12 reps
-
-
5
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Lat Pulldown
2
1
6 reps
12 reps
-
-
5
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
-
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Lat Pulldown
2
1
6 reps
12 reps
-
-
4
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
5 reps
-
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6 reps
12 reps
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Hack Squat
2
1
6 reps
12 reps
-
-
4
Leg Extension
2
8 reps
-
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6 reps
12 reps
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Hack Squat
2
1
6 reps
12 reps
-
-
4
Leg Extension
2
8 reps
-
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6 reps
12 reps
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Hack Squat
2
1
6 reps
12 reps
-
-
4
Leg Extension
2
8 reps
-
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6 reps
12 reps
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Hack Squat
2
1
6 reps
12 reps
-
-
4
Leg Extension
2
8 reps
-
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5 reps
12 reps
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Hack Squat
2
1
5 reps
12 reps
-
-
4
Leg Extension
2
8 reps
-
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5 reps
12 reps
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Hack Squat
2
1
5 reps
12 reps
-
-
4
Leg Extension
2
8 reps
-
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
5 reps
12 reps
-
-
2
Hack Squat
3
2
5 reps
12 reps
-
-
3
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
3 reps
5 reps
8 reps
-
-
-
2
Hack Squat
2
1
1
3 reps
5 reps
8 reps
-
-
-
3
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
-
-
-
2
Chest Supported Row (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
-
-
-
3
Lat Pulldown
2
8 reps
-
4
Dead Hang
2
2 mins
-
5
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
-
-
-
2
Chest Supported Row (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
-
-
-
3
Lat Pulldown
2
8 reps
-
4
Dead Hang
2
2 mins
-
5
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
-
-
-
2
Chest Supported Row (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
-
-
-
3
Lat Pulldown
2
8 reps
-
4
Dead Hang
2
2 mins
-
5
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
-
-
-
2
Chest Supported Row (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
-
-
-
3
Lat Pulldown
2
8 reps
-
4
Dead Hang
2
2 mins
-
5
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
-
-
-
5
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
-
-
-
5
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
5 reps
8 reps
12 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Chest Supported Row (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
-
-
-
4
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
3 reps
5 reps
-
-
2
Lat Pulldown
3
5 reps
-
3
Chest Supported Row (Dumbbell)
3
5 reps
-
4
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
-
-
2
Seated Hamstring Curl
2
8 reps
-
3
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
-
-
4
Skull Crusher
2
1
8 reps
12 reps
-
-
5
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
-
-
2
Seated Hamstring Curl
2
8 reps
-
3
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
-
-
4
Skull Crusher
2
1
8 reps
12 reps
-
-
5
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
-
-
2
Seated Hamstring Curl
2
8 reps
-
3
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
-
-
4
Skull Crusher
2
1
8 reps
12 reps
-
-
5
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
-
-
2
Seated Hamstring Curl
2
8 reps
-
3
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
-
-
4
Skull Crusher
2
1
8 reps
12 reps
-
-
5
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
-
-
2
Incline Curl (Dumbbell)
2
2
8 reps
12 reps
-
-
3
Skull Crusher
2
2
8 reps
12 reps
-
-
4
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
-
-
2
Incline Curl (Dumbbell)
2
2
8 reps
12 reps
-
-
3
Skull Crusher
2
2
8 reps
12 reps
-
-
4
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
-
-
2
Incline Curl (Dumbbell)
2
2
8 reps
12 reps
-
-
3
Skull Crusher
2
2
8 reps
12 reps
-
-
4
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
-
-
2
Incline Curl (Dumbbell)
2
2
8 reps
12 reps
-
-
3
Skull Crusher
2
2
8 reps
12 reps
-
-
4
Walk
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
3
Russian Twist
2
30 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
-
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
3
Russian Twist
2 Sets
30 Reps
-
Day 7
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
-
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
3
Russian Twist
2 Sets
30 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Pec Deck (Machine)
2 Sets
8 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
4
Seated Dip (Machine)
2 Sets
8 Reps
-
5
Run
1 Set
10 mins
-
Day 2
1
Seated Hamstring Curl
3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8 Reps
-
4
Lat Pulldown
2 Sets
1 Set
6 Reps
12 Reps
-
-
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
6
Walk
1 Set
10 mins
-
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6 Reps
12 Reps
-
-
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
3
Hack Squat
2 Sets
1 Set
6 Reps
12 Reps
-
-
4
Leg Extension
2 Sets
8 Reps
-
5
Walk
1 Set
10 mins
-
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
-
-
-
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
-
-
-
3
Lat Pulldown
2 Sets
8 Reps
-
4
Dead Hang
2 Sets
2 mins
-
5
Run
1 Set
10 mins
-
Day 6
1
Hack Squat
2 Sets
1 Set
6 Reps
8 Reps
-
-
2
Seated Hamstring Curl
2 Sets
8 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
4
Skull Crusher
2 Sets
1 Set
8 Reps
12 Reps
-
-
5
Walk
1 Set
10 mins
-