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Full body beginner's

by King Zong
3 athletes joined

Program Description

A full body program to acclimate both male and female beginners to the gym. I recommend a 6 min light cardio warm-up pre-workout and 12 min cardio session post workout.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 15, 2024 08:02
  • Last Edited
    Jun 18, 2025 12:57

Summary

Embark on a transformative 10-week journey with the Full Body Beginner's program, designed for those ready to kickstart their fitness journey. Committing just four days a week, you'll engage in a balanced mix of foundational movements like the Romanian Deadlift and Weighted Dips, targeting all major muscle groups to build strength and endurance. Each session incorporates progressive intensity, ensuring you challenge yourself while mastering proper form. Get ready to unlock your potential and lay the groundwork for a healthier, stronger you!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Paused)
3
5 reps
60%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 6
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 6
6
Cable Crunch
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Paused)
4
5 reps
70%
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
6
Cable Crunch
2
8-10 reps
RPE 7
7
Accessory Workout Of Choice
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Bench Press (Paused)
5
4 reps
80%
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Cable Crunch
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Bench Press (Paused)
4
2 reps
90%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Cable Crunch
2
8-10 reps
RPE 9
7
Accessory Workout Of Choice
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
50%
2
Bench Press (Paused)
3
3 reps
50%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 6
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 6
6
Cable Crunch
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
50%
2
Bench Press (Paused)
3
3 reps
50%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 6
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 6
6
Cable Crunch
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bench Press (Paused)
3
5 reps
65%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 6-6.5
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 6-6.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 6-6.5
6
Cable Crunch
2
8-10 reps
RPE 6-6.5
7
Accessory Workout Of Choice
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Paused)
3
4 reps
70%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 7
6
Cable Crunch
2
8-10 reps
RPE 7
7
Accessory Workout Of Choice
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
80%
2
Bench Press (Paused)
4
2 reps
80%
3
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
6
Cable Crunch
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bench Press (Paused)
3
2 reps
80%
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8
4
Cable Crunch
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Bench Press (Paused)
3
5 reps
60%
3
Military Press (Barbell)
3
6-10 reps
60%
4
Pull Through (Cable)
3
6-10 reps
RPE 6
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 6
6
Suitcase Deadlift
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Paused)
4
5 reps
70%
3
Military Press (Barbell)
3
8-10 reps
70%
4
Pull Through (Cable)
3
8-10 reps
RPE 7
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
6
Suitcase Deadlift
2
10-12 reps
RPE 7
7
Accessory Workout Of Choice
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
2
Bench Press (Paused)
5
4 reps
80%
3
Military Press (Barbell)
3
4-6 reps
80%
4
Pull Through (Cable)
3
8-10 reps
RPE 8
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
6
Suitcase Deadlift
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Bench Press (Paused)
4
2 reps
90%
3
Military Press (Barbell)
3
4-6 reps
90%
4
Pull Through (Cable)
3
8-10 reps
RPE 9
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
6
Suitcase Deadlift
2
8-10 reps
RPE 9
7
Accessory Workout Of Choice
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
50%
2
Bench Press (Paused)
3
3 reps
50%
3
Military Press (Barbell)
3
3-4 reps
50%
4
Pull Through (Cable)
3
6-10 reps
RPE 6
5
Glute Bridge (Barbell)
3
6-10 reps
RPE 6
6
Suitcase Deadlift
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
50%
2
Bench Press (Paused)
3
3 reps
50%
3
Military Press (Barbell)
3
3-4 reps
50%
4
Pull Through (Cable)
3
6-10 reps
RPE 6
5
Glute Bridge (Barbell)
3
6-10 reps
RPE 6
6
Suitcase Deadlift
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Bench Press (Paused)
3
5 reps
65%
3
Military Press (Barbell)
3
6-10 reps
RPE 6-6.5
4
Pull Through (Cable)
3
6-10 reps
RPE 6-6.5
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 6-6.5
6
Suitcase Deadlift
2
8-10 reps
RPE 6-6.5
7
Accessory Workout Of Choice
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Bench Press (Paused)
3
4 reps
70%
3
Military Press (Barbell)
3
4-6 reps
RPE 8
4
Pull Through (Cable)
3
6-10 reps
RPE 8
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
6
Suitcase Deadlift
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
80%
2
Bench Press (Paused)
4
2 reps
80%
3
Military Press (Barbell)
3
2-4 reps
RPE 8
4
Pull Through (Cable)
3
6-10 reps
RPE 8
5
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
6
Suitcase Deadlift
2
8-10 reps
RPE 6-6.5
7
Accessory Workout Of Choice
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Bench Press (Paused)
3
2 reps
80%
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Hammer Curl
2
10 reps
RPE 8
5
Hanging Toes To Bar
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
65%
2
Bench Press (Paused)
3
3 reps
65%
3
Hammer Curl
3
8-10 reps
RPE 6.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 6.5
5
Lat Pulldown
3
8-10 reps
RPE 6.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 6.5
7
Accessory Workout Of Choice
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Bench Press (Paused)
4
3 reps
75%
3
Hammer Curl
3
8-10 reps
RPE 7.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 7.5
5
Lat Pulldown
3
8-10 reps
RPE 7.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 7.5
7
Accessory Workout Of Choice
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
85%
3
Hammer Curl
3
8-10 reps
RPE 8.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 8.5
5
Lat Pulldown
3
8-10 reps
RPE 8.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 8.5
7
Accessory Workout Of Choice
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Bench Press (Paused)
4
2 reps
95%
3
Hammer Curl
3
6-10 reps
RPE 9.5
4
Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
5
Lat Pulldown
3
6-10 reps
RPE 9.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 9.5
7
Accessory Workout Of Choice
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
55%
2
Bench Press (Paused)
3
4 reps
55%
3
Hammer Curl
3
6-10 reps
RPE 6
4
Tricep Extension (Cable)
3
6-10 reps
RPE 6
5
Lat Pulldown
3
6-10 reps
RPE 6
6
Hanging Toes To Bar
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
55%
2
Bench Press (Paused)
3
4 reps
55%
3
Hammer Curl
3
6-10 reps
RPE 6
4
Tricep Extension (Cable)
3
6-10 reps
RPE 6
5
Lat Pulldown
3
6-10 reps
RPE 6
6
Hanging Toes To Bar
2
8-10 reps
RPE 6
7
Accessory Workout Of Choice
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
65%
2
Bench Press (Paused)
3
3 reps
65%
3
Hammer Curl
3
8-10 reps
RPE 6-6.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 6-6.5
5
Lat Pulldown
3
8-10 reps
RPE 6-6.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 6.5
7
Accessory Workout Of Choice
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Paused)
3
4 reps
70%
3
Hammer Curl
3
8-10 reps
RPE 7.5
4
Tricep Extension (Cable)
3
8-10 reps
RPE 7.5
5
Lat Pulldown
3
8-10 reps
RPE 7.5
6
Hanging Toes To Bar
2
8-10 reps
RPE 7.5
7
Accessory Workout Of Choice
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
80%
2
Bench Press (Paused)
4
2 reps
80%
3
Hammer Curl
3
8-10 reps
RPE 8
4
Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Hanging Toes To Bar
2
8-10 reps
RPE 8
7
Accessory Workout Of Choice
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Leg Press
3
5 reps
RPE 6
3
Wide Grip Lat Pulldown
3
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
2
Dip (Weighted)
3
6-10 reps
RPE 6
3
Standing Pullover (Cable)
3
8-10 reps
RPE 6
4
Liu Raises
3
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6
7
Kickstand Squat
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Dip (Weighted)
3
6-10 reps
RPE 7.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 7.5
4
Liu Raises
3
10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7.5
7
Kickstand Squat
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
2
Dip (Weighted)
3
6-10 reps
RPE 8.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 8.5
4
Liu Raises
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
7
Kickstand Squat
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-10 reps
RPE 9.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 9.5
4
Liu Raises
3
10 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
7
Kickstand Squat
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 6
2
Dip (Weighted)
3
3-5 reps
RPE 6
3
Standing Pullover (Cable)
3
8-10 reps
RPE 6
4
Liu Raises
3
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6
7
Kickstand Squat
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 6
2
Dip (Weighted)
3
3-5 reps
RPE 6
3
Standing Pullover (Cable)
3
8-10 reps
RPE 6
4
Liu Raises
3
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6
7
Kickstand Squat
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-6.5
2
Dip (Weighted)
3
6-10 reps
RPE 6.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 6-6.5
4
Liu Raises
3
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
7
Kickstand Squat
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Dip (Weighted)
3
6-10 reps
RPE 7.5
3
Standing Pullover (Cable)
3
8-10 reps
RPE 7.5
4
Liu Raises
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7.5
7
Kickstand Squat
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
6-10 reps
RPE 8
3
Standing Pullover (Cable)
3
8-10 reps
RPE 8
4
Liu Raises
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
Kickstand Squat
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Bench Press (Barbell)
3
1 reps
RPE 10
3
Deadlift (Barbell)
3
1 reps
RPE 10
Week 1
1 / 10 Weeks
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6
2
Dip (Weighted)
3 Sets
6-10 Reps
@6
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@6
4
Liu Raises
3 Sets
10 Reps
@6
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6
7
Kickstand Squat
2 Sets
10 Reps
@6
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
65%
2
Bench Press (Paused)
3 Sets
3 Reps
65%
3
Hammer Curl
3 Sets
8-10 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@6.5
5
Lat Pulldown
3 Sets
8-10 Reps
@6.5
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@6.5
7
Accessory Workout Of Choice
1 Set
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
Military Press (Barbell)
3 Sets
6-10 Reps
60%
4
Pull Through (Cable)
3 Sets
6-10 Reps
@6
5
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@6
6
Suitcase Deadlift
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
-
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
Bent Over Row (Barbell, Paused)
3 Sets
6-10 Reps
@6
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@6
6
Cable Crunch
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
-