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Starter strength

by Ren Enoch
1 athletes joined

Program Description

Strengt

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    180 minutes
  • Created
    Nov 11, 2025 06:27
  • Last Edited
    Nov 23, 2025 10:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Upper Back
12.8%
Front Delts
10.4%
Chest
10.4%
Biceps
8.8%
Middle Delts
8%
Quadriceps
8%
Lats
7.2%
Hamstrings
6.4%
Rear Delts
4.8%
Calves
4%
Glutes
1.6%
Forearms
0.8%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
12 reps
5 reps
RPE 6
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
3
Seated Dip (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
4
Shrug (Dumbbell)
1
1
12 reps
5 reps
RPE 6
RPE 8
5
Underhand Lat Pulldown
1
1
12 reps
5 reps
RPE 6
RPE 8
6
Seated Row (Cable)
1
1
12 reps
5 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
12 reps
5 reps
RPE 6
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
3
Seated Dip (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
4
Shrug (Dumbbell)
1
1
12 reps
5 reps
RPE 6
RPE 8
5
Underhand Lat Pulldown
1
1
12 reps
5 reps
RPE 6
RPE 8
6
Seated Row (Cable)
1
1
12 reps
5 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
12 reps
5 reps
RPE 6
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
3
Seated Dip (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
4
Shrug (Dumbbell)
1
1
12 reps
5 reps
RPE 6
RPE 8
5
Underhand Lat Pulldown
1
1
12 reps
5 reps
RPE 6
RPE 8
6
Seated Row (Cable)
1
1
12 reps
5 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
12 reps
5 reps
RPE 6
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
3
Seated Dip (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
4
Shrug (Dumbbell)
1
1
12 reps
5 reps
RPE 6
RPE 8
5
Underhand Lat Pulldown
1
1
12 reps
5 reps
RPE 6
RPE 8
6
Seated Row (Cable)
1
1
12 reps
5 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
5 reps
RPE 6
RPE 8
2
Pec Deck (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
3
Seated Dip (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
4
Shrug (Dumbbell)
1
2
12 reps
5 reps
RPE 6
RPE 8
5
Underhand Lat Pulldown
1
2
12 reps
5 reps
RPE 6
RPE 8
6
Seated Row (Cable)
1
2
12 reps
5 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
5 reps
RPE 6
RPE 8
2
Pec Deck (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
3
Seated Dip (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
4
Shrug (Dumbbell)
1
2
12 reps
5 reps
RPE 6
RPE 8
5
Underhand Lat Pulldown
1
2
12 reps
5 reps
RPE 6
RPE 8
6
Seated Row (Cable)
1
2
12 reps
5 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
5 reps
RPE 6
RPE 8
2
Pec Deck (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
3
Seated Dip (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
4
Shrug (Dumbbell)
1
2
12 reps
5 reps
RPE 6
RPE 8
5
Underhand Lat Pulldown
1
2
12 reps
5 reps
RPE 6
RPE 8
6
Seated Row (Cable)
1
2
12 reps
5 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
5 reps
RPE 6
RPE 8
2
Pec Deck (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
3
Seated Dip (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
4
Shrug (Dumbbell)
1
2
12 reps
5 reps
RPE 6
RPE 8
5
Underhand Lat Pulldown
1
2
12 reps
5 reps
RPE 6
RPE 8
6
Seated Row (Cable)
1
2
12 reps
5 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 7.5
2
Reverse Pec Deck
1
1
12 reps
10 reps
RPE 6
RPE 7
3
Shoulder Press (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 7
6
Tricep Extension (Cable)
1
1
12 reps
5 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 7.5
2
Reverse Pec Deck
1
1
12 reps
10 reps
RPE 6
RPE 7
3
Shoulder Press (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 7
6
Tricep Extension (Cable)
1
1
12 reps
5 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 7.5
2
Reverse Pec Deck
1
1
12 reps
10 reps
RPE 6
RPE 7
3
Shoulder Press (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 7
6
Tricep Extension (Cable)
1
1
12 reps
5 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 7.5
2
Reverse Pec Deck
1
1
12 reps
10 reps
RPE 6
RPE 7
3
Shoulder Press (Machine)
1
1
12 reps
5 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 7
6
Tricep Extension (Cable)
1
1
12 reps
5 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 7.5
2
Reverse Pec Deck
1
2
12 reps
10 reps
RPE 6
RPE 7
3
Shoulder Press (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
2
12 reps
8 reps
RPE 6
RPE 7
6
Tricep Extension (Cable)
1
2
12 reps
5 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 7.5
2
Reverse Pec Deck
1
2
12 reps
10 reps
RPE 6
RPE 7
3
Shoulder Press (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
2
12 reps
8 reps
RPE 6
RPE 7
6
Tricep Extension (Cable)
1
2
12 reps
5 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 7.5
2
Reverse Pec Deck
1
2
12 reps
10 reps
RPE 6
RPE 7
3
Shoulder Press (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
2
12 reps
8 reps
RPE 6
RPE 7
6
Tricep Extension (Cable)
1
2
12 reps
5 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 7.5
2
Reverse Pec Deck
1
2
12 reps
10 reps
RPE 6
RPE 7
3
Shoulder Press (Machine)
1
2
12 reps
5 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
1
2
12 reps
8 reps
RPE 6
RPE 7
6
Tricep Extension (Cable)
1
2
12 reps
5 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
12 reps
5 reps
RPE 6
RPE 8.5
2
Leg Press
1
1
12 reps
5 reps
RPE 6
RPE 8.5
3
Leg Curl
1
1
12 reps
5 reps
RPE 6
RPE 8.5
4
Standing Calf Raise
1
1
12 reps
10 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
12 reps
5 reps
RPE 6
RPE 8.5
2
Leg Press
1
1
12 reps
5 reps
RPE 6
RPE 8.5
3
Leg Curl
1
1
12 reps
5 reps
RPE 6
RPE 8.5
4
Standing Calf Raise
1
1
12 reps
10 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
12 reps
5 reps
RPE 6
RPE 8.5
2
Leg Press
1
1
12 reps
5 reps
RPE 6
RPE 8.5
3
Leg Curl
1
1
12 reps
5 reps
RPE 6
RPE 8.5
4
Standing Calf Raise
1
1
12 reps
10 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
12 reps
5 reps
RPE 6
RPE 8.5
2
Leg Press
1
1
12 reps
5 reps
RPE 6
RPE 8.5
3
Leg Curl
1
1
12 reps
5 reps
RPE 6
RPE 8.5
4
Standing Calf Raise
1
1
12 reps
10 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
5 reps
RPE 6
RPE 8.5
2
Leg Press
1
2
12 reps
5 reps
RPE 6
RPE 8.5
3
Leg Curl
1
2
12 reps
5 reps
RPE 6
RPE 8.5
4
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
5 reps
RPE 6
RPE 8.5
2
Leg Press
1
2
12 reps
5 reps
RPE 6
RPE 8.5
3
Leg Curl
1
2
12 reps
5 reps
RPE 6
RPE 8.5
4
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
5 reps
RPE 6
RPE 8.5
2
Leg Press
1
2
12 reps
5 reps
RPE 6
RPE 8.5
3
Leg Curl
1
2
12 reps
5 reps
RPE 6
RPE 8.5
4
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
5 reps
RPE 6
RPE 8.5
2
Leg Press
1
2
12 reps
5 reps
RPE 6
RPE 8.5
3
Leg Curl
1
2
12 reps
5 reps
RPE 6
RPE 8.5
4
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
12 Reps
5 Reps
@6
@8
2
Pec Deck (Machine)
1 Set
1 Set
12 Reps
5 Reps
@6
@8
3
Seated Dip (Machine)
1 Set
1 Set
12 Reps
5 Reps
@6
@8
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
5 Reps
@6
@8
5
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
5 Reps
@6
@8
6
Seated Row (Cable)
1 Set
1 Set
12 Reps
5 Reps
@6
@8
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
@6
@7.5
2
Reverse Pec Deck
1 Set
1 Set
12 Reps
10 Reps
@6
@7
3
Shoulder Press (Machine)
1 Set
1 Set
12 Reps
5 Reps
@6
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
@6
@7
5
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
8 Reps
@6
@7
6
Tricep Extension (Cable)
1 Set
1 Set
12 Reps
5 Reps
@6
@7
Day 3
1
Leg Extension
1 Set
1 Set
12 Reps
5 Reps
@6
@8.5
2
Leg Press
1 Set
1 Set
12 Reps
5 Reps
@6
@8.5
3
Leg Curl
1 Set
1 Set
12 Reps
5 Reps
@6
@8.5
4
Standing Calf Raise
1 Set
1 Set
12 Reps
10 Reps
@6
@8