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Full Body Beginner Bodybuilding Plan
BeginnerFree

Full Body Beginner Bodybuilding Plan

JL
JL· Feb 2024
4athletes running this program
iOS & Android

Overview

Length
6 weeks
Days / week
4 days
Level
Beginner
Goal
Muscle
Equipment
Full Gym
Session length
50 min
Beginner's Breakout Plan: Targets Every Muscle Group with Gradual Progression This regimen is tailored to introduce beginners to a bodybuilding-style routine, gradually increasing intensity each week. Maintain manageable weights to achieve 12-16 reps per set. Push close to failure (1-2 reps left) on the final set of each exercise to gauge appropriate weights. Rest adequately between sets, typically 1-2 minutes for most exercises.

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Hamstrings
10.3%
Abs
9.9%
Triceps
9.5%
Chest
8.9%
Glutes
7.5%
Quadriceps
6.8%
Front Delts
6.7%
Lats
6.5%
Calves
5.9%
Upper Back
5.9%
Biceps
5.7%
Middle Delts
4.7%
Forearms
3.5%
Lower Back
3.2%
Rear Delts
2.8%
Neck
2.3%
Week 1 Workouts
#ExerciseSetsReps
1Stiff Leg Deadlift20 reps
2Overhead Press (Barbell)20 reps
3Lat Pulldown (Machine)20 reps
4Bicep Curl (Barbell)20 reps
5Calf Press (Leg Press Machine)20 reps
#ExerciseSetsReps
1Bench Press (Barbell)20 reps
2Slant Board Situp20 reps
3Tricep Pushdown (Cable)20 reps
4Lateral Raise (Dumbbell)20 reps
5Shrugs (Smith Machine)20 reps
6Leg Extension20 reps
#ExerciseSetsReps
1Barbell Row20 reps
2Hip Thrust (Machine)20 reps
3Incline Curl (Dumbbell)20 reps
4Leg Curl20 reps
5Standing Calf Raise20 reps
#ExerciseSetsReps
1Dip (Bodyweight)20 reps
2Hack Squat20 reps
3Chest Fly (Machine)20 reps
4Reverse Fly (Machine)20 reps
5Leg Raise (Captain's Chair)20 reps
6Reverse Wrist Curl (Barbell)20 reps

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Full Body Beginner Bodybuilding Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Full Body Beginner Bodybuilding Plan is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Full Body Beginner Bodybuilding Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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