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BoostcampPNG

Beginner Program for Getting Huge

by Duncan D.

Program Description

For a brand new beginner to be introduced to a lot of exercises and try out their first linear program

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 03, 2025 06:35
  • Last Edited
    Oct 12, 2025 12:02

Summary

Unlock your potential with this comprehensive 12-week Beginner Program designed to build muscle and strength. Comprising four training days each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, bench presses, and bodyweight dips. This program emphasizes proper form and progressive overload, ensuring you maximize gains while developing a solid foundation. Perfect for those ready to commit to their fitness journey, this plan will set you on the path to achieving a more muscular physique.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Triceps
11.4%
Chest
11.1%
Lats
10.5%
Glutes
10%
Hamstrings
7.8%
Upper Back
7%
Front Delts
7%
Biceps
5.9%
Abs
4.5%
Middle Delts
3.5%
Adductors
2.8%
Lower Back
2.4%
Calves
1.6%
Forearms
0.7%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dumbbell Row
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dumbbell Row
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
French Press
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Hanging Leg Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Hanging Leg Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Hanging Leg Raise
2
6-10 reps
-
5
Sit Up
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Dumbbell Row
2 Sets
6-10 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
4
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
5-8 Reps
-
2
Deadlift (Barbell)
2 Sets
5-8 Reps
-
Day 3
1
Dip (Bodyweight)
2 Sets
AMRAP
-
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
4
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
Day 4
1
Goblet Squat
3 Sets
10-15 Reps
-
2
Deadlift (Barbell)
2 Sets
6-10 Reps
-