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Beginner Program for Getting Huge

by Said I.
1 athletes joined

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
    May 28, 2025 09:29
  • Last Edited
    Jul 27, 2025 09:56

Summary

Unlock your potential with this comprehensive 12-week Beginner Program designed to help you build muscle and strength. Committing to four days a week, you'll engage in a balanced mix of barbell and dumbbell exercises, including the Bench Press, Squat, and Deadlift, ensuring a full-body workout that targets all major muscle groups. Each session incorporates supersets and AMRAPs to maximize your gains and keep your workouts fresh and challenging. Get ready to transform your physique and lay a solid foundation for future progress!
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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
-