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Getting into it

by Joe W.
3 athletes joined

Program Description

Working out for those just beginning or getting back into it.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 06, 2024 04:27
  • Last Edited
    Jun 18, 2025 08:42

Summary

Dive into "Getting into it," a comprehensive 4-week program designed to build strength and muscle through a focused 6-day weekly routine. Each session targets key muscle groups with a variety of barbell, dumbbell, and bodyweight exercises, ensuring a balanced approach to fitness. Expect to master essential lifts like the Bench Press and Incline Press while honing your technique with targeted accessory work. Perfect for those ready to elevate their training, this program emphasizes progressive overload and proper rest, setting you up for lasting results.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
40%
2
Incline Bench Press (Barbell)
3
8 reps
40%
3
Chest Fly (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Push Up
3
10 reps
RPE 6
5
Dip (Assisted)
2
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
50%
2
Incline Bench Press (Barbell)
1
1
1
6 reps
7 reps
8 reps
50%
50%
50%
3
Chest Fly (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Push Up
3
10 reps
RPE 6
5
Dip (Assisted)
2
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
6 reps
7 reps
8 reps
65%
65%
65%
3
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Push Up
3
10 reps
RPE 7
5
Dip (Assisted)
2
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Barbell)
3
10 reps
65%
3
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Push Up
3
10 reps
RPE 7
5
Dip (Assisted)
2
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
30 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 6-8
2
Squat (Bodyweight)
4
10 reps
RPE 6-8
3
Deadlift (Dumbbell)
3
8 reps
RPE 6-9
4
Glute Bridge (Bodyweight)
4
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 6-8
2
Squat (Bodyweight)
4
10 reps
RPE 6-8
3
Deadlift (Dumbbell)
3
8 reps
RPE 6-9
4
Glute Bridge (Bodyweight)
4
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 6-8
2
Squat (Bodyweight)
4
15 reps
RPE 6-8
3
Deadlift (Dumbbell)
3
10 reps
RPE 6-9
4
Glute Bridge (Bodyweight)
4
15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7-9
2
Squat (Bodyweight)
4
20 reps
RPE 7-9
3
Deadlift (Dumbbell)
3
12 reps
RPE 7-9
4
Glute Bridge (Bodyweight)
4
20 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
40 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
40 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
40 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
5 reps
RPE 7
1B
Alternating Dumbbell Curl
3
5 reps
RPE 7
1C
Bicep Curl (Dumbbell)
3
5 reps
RPE 7
1D
Tricep Push-up
9
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
5 reps
RPE 7.5
1B
Alternating Dumbbell Curl
3
5 reps
RPE 7.5
1C
Bicep Curl (Dumbbell)
3
5 reps
RPE 7.5
1D
Tricep Push-up
9
5 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
5 reps
RPE 8
1B
Alternating Dumbbell Curl
3
5 reps
RPE 8
1C
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
1D
Tricep Push-up
9
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
5 reps
RPE 9
1B
Alternating Dumbbell Curl
3
5 reps
RPE 9
1C
Bicep Curl (Dumbbell)
3
5 reps
RPE 9
1D
Tricep Push-up
9
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
40%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
40%
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@7
@8
@8.5
4
Push Up
3 Sets
10 Reps
@6
5
Dip (Assisted)
2 Sets
3 Reps
@6
Day 2
1
Incline Treadmill Walk
1 Set
30 mins
@7
Day 3
1
Standing Calf Raise
3 Sets
10 Reps
@6-8
2
Squat (Bodyweight)
4 Sets
10 Reps
@6-8
3
Deadlift (Dumbbell)
3 Sets
8 Reps
@6-9
4
Glute Bridge (Bodyweight)
4 Sets
10 Reps
@6-8
Day 4
1
Incline Treadmill Walk
1 Set
40 mins
@7.5
Day 5
1A
Hammer Curl
3 Sets
5 Reps
@7
1B
Alternating Dumbbell Curl
3 Sets
5 Reps
@7
1C
Bicep Curl (Dumbbell)
3 Sets
5 Reps
@7
1D
Tricep Push-up
9 Sets
5 Reps
@7
Day 6
1
Walk
1 Set
30 mins
@6