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Beginner Program

by Tim C.

Program Description

Embark on your fitness journey with this comprehensive 12-week Beginner Program, designed to build strength and confidence. With 36 sessions spread across three days each week, you'll engage in a variety of exercises targeting all major muscle groups, including dumbbell bench presses, leg extensions, and seated rows. This program is perfect for those new to lifting, offering a structured approach to bodybuilding and muscle sculpting in a full gym setting. Get ready to transform your physique and develop a solid foundation for future training!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 01, 2026 03:25
  • Last Edited
    Feb 01, 2026 03:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Front Delts
13.7%
Biceps
11.8%
Chest
7.8%
Quadriceps
7.8%
Lats
7.8%
Upper Back
7.8%
Middle Delts
7.8%
Hamstrings
7.8%
Forearms
3.9%
Glutes
3.9%
Rear Delts
2%
Abductors
2%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8-8
2
Bicep Curl (Dumbbell)
2
8-15 reps
RPE 8-9.5
3
Leg Extension
2
12-20 reps
RPE 8-9.5
4
Lat Pulldown
2
8-15 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8-9.5
2
Leg Curl
2
12-20 reps
RPE 8-9.5
3
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8-10
4
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-15 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 8
4
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8-9.5
@8-8
2
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@8-9.5
3
Leg Extension
2 Sets
12-20 Reps
@8-9.5
4
Lat Pulldown
2 Sets
8-15 Reps
@8-9.5
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@8-9.5
2
Leg Curl
2 Sets
12-20 Reps
@8-9.5
3
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@8-10
4
Hammer Curl (Dumbbell)
2 Sets
8-15 Reps
@8-10
Day 3
1
Seated Row (Cable)
2 Sets
8-15 Reps
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@8-9
3
Lateral Raise (Dumbbell)
2 Sets
20-25 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8.5