My personal beginner workout
This is beginner workout plan that help build some muscle and strength while also losing weight. Try it out and enjoy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–12 reps | @7–8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @7–8 |
| 3 | Standing Shoulder Press (Dumbbell) | 3 | 8–12 reps | @7–8 |
| 4 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @7–8 |
| 5 | Tricep Pushdown (Cable) | 3 | 10–15 reps | @7–8 |
| 6 | Overhead Extension (Dumbbell) | 3 | 10–12 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps | @7–8 |
| 2 | Seated Row (Cable) | 3 | 8–12 reps | @7–8 |
| 3 | Dumbbell Row | 3 | 10–10 reps | @7–8 |
| 4 | Face Pull | 3 | 12–15 reps | @7–8 |
| 5 | Bicep Curl (Dumbbell) | 3 | 10–12 reps | @7–8 |
| 6 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–12 reps | @7–8 |
| 2 | Leg Press | 3 | 10–12 reps | @7–8 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @7–8 |
| 4 | Leg Curl | 3 | 10–12 reps | @7–8 |
| 5 | Standing Calf Raise | 3 | 12–15 reps | @7–8 |
| 6 | Plank | 3 | 30–1 min | @8 |
| 7 | Lying Leg Raise | 3 | 10–15 reps | @7–8 |
| 8 | Cable Crunch | 3 | 12–15 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up (Knees) | 3 | 12–15 reps | @7 |
| 2 | Lat Pulldown | 3 | 12 reps | @6–7 |
| 3 | Lateral Raise (Dumbbell) | 3 | 15 reps | @6–7 |
| 4 | Bicep Curl (Dumbbell) | 3 | 12 reps | @8–9 |
| 5 | Overhead Extension (Dumbbell) | 3 | 12 reps | @8–9 |
| 6 | Russian Twist (Dumbbell) | 3 | 20 reps | @7–8 |
| 7 | Bicycle Crunch | 3 | 20 reps | @7–8 |
| 8 | Plank | 3 | 45–1 min | @7 |
Common questions
Yes, My personal beginner workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 60 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.
My personal beginner workout 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
My personal beginner workout 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
