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Just getting started

by Jaiden H.

Program Description

**Just Getting Started** is a comprehensive 6-week program designed for beginners looking to build a solid foundation in fitness. With 18 workout sessions spread across the weeks, this program incorporates a mix of bodyweight and dumbbell exercises targeting all major muscle groups. Each session focuses on essential movements like planks, squats, and deadlifts, ensuring you develop strength, stability, and endurance. Get ready to embark on your fitness journey with confidence and commitment!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 03, 2025 04:11
  • Last Edited
    Dec 03, 2025 04:30
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.5%
Glutes
14.8%
Abs
11%
Front Delts
9.9%
Hamstrings
9.9%
Upper Back
8.2%
Middle Delts
6.6%
Triceps
4.9%
Biceps
4.4%
Rear Delts
3.3%
Lower Back
2.7%
Lats
2.7%
Chest
2.7%
Adductors
1.6%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Tricep Dip (Bodyweight)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
5 reps
RPE 8
4
Face Pull
3
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Tricep Dip (Bodyweight)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
5 reps
RPE 8
4
Face Pull
3
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Tricep Dip (Bodyweight)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
5 reps
RPE 8
4
Face Pull
3
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Tricep Dip (Bodyweight)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
5 reps
RPE 8
4
Face Pull
3
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Tricep Dip (Bodyweight)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
5 reps
RPE 8
4
Face Pull
3
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Tricep Dip (Bodyweight)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
5 reps
RPE 8
4
Face Pull
3
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Upright Row (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Knees)
3
10 reps
-
5
Sit Up
3
10 reps
-
6
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Upright Row (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Knees)
3
10 reps
-
5
Sit Up
3
10 reps
-
6
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Upright Row (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Knees)
3
10 reps
-
5
Sit Up
3
10 reps
-
6
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Upright Row (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Knees)
3
10 reps
-
5
Sit Up
3
10 reps
-
6
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Upright Row (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Knees)
3
10 reps
-
5
Sit Up
3
10 reps
-
6
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Upright Row (Dumbbell)
3
10 reps
RPE 8
4
Push Up (Knees)
3
10 reps
-
5
Sit Up
3
10 reps
-
6
Front Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Goblet Squat
3
10 reps
RPE 9
3
Wall Sit
3
1 mins
-
4
Clean Deadlift
3
8 reps
RPE 7
5
Squat (Bodyweight)
3
20 reps
-
6
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Goblet Squat
3
10 reps
RPE 9
3
Wall Sit
3
1 mins
-
4
Clean Deadlift
3
8 reps
RPE 7
5
Squat (Bodyweight)
3
20 reps
-
6
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Goblet Squat
3
10 reps
RPE 9
3
Wall Sit
3
1 mins
-
4
Clean Deadlift
3
8 reps
RPE 7
5
Squat (Bodyweight)
3
20 reps
-
6
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Goblet Squat
3
10 reps
RPE 9
3
Wall Sit
3
1 mins
-
4
Clean Deadlift
3
8 reps
RPE 7
5
Squat (Bodyweight)
3
20 reps
-
6
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Goblet Squat
3
10 reps
RPE 9
3
Wall Sit
3
1 mins
-
4
Clean Deadlift
3
8 reps
RPE 7
5
Squat (Bodyweight)
3
20 reps
-
6
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2
Goblet Squat
3
10 reps
RPE 9
3
Wall Sit
3
1 mins
-
4
Clean Deadlift
3
8 reps
RPE 7
5
Squat (Bodyweight)
3
20 reps
-
6
Split Squat (Dumbbell)
3
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Plank
3 Sets
1 mins
-
2
Tricep Dip (Bodyweight)
3 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
5 Reps
@8
4
Face Pull
3 Sets
10 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
2
Goblet Squat
3 Sets
10 Reps
@9
3
Wall Sit
3 Sets
1 mins
-
4
Clean Deadlift
3 Sets
8 Reps
@7
5
Squat (Bodyweight)
3 Sets
20 Reps
-
6
Split Squat (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
4
Push Up (Knees)
3 Sets
10 Reps
-
5
Sit Up
3 Sets
10 Reps
-
6
Front Raise
3 Sets
10 Reps
@8