BeginnerFree

Little Rookie Plan

christopher kho· Mar 2024

7athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Beginner

Goal

Women's, Muscle, Bodyweight Fitness, Athletics

Equipment

Garage Gym

Session length

60 min

The primary goal of this workout plan is to introduce a beginner, or "little rookie," to a structured and progressive exercise routine. The plan aims to build a foundation of strength, flexibility, and endurance while focusing on proper form and injury prevention. Additionally, the plan is designed to be enjoyable and sustainable to encourage long-term adherence to a healthy and active lifestyle.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

13.4%

Front Delts

12.6%

Middle Delts

11.8%

Biceps

11%

Abs

8.7%

Chest

7.9%

Quadriceps

7.9%

Lats

7.1%

Upper Back

6.3%

Hamstrings

6.3%

Glutes

3.1%

Forearms

1.6%

Adductors

1.6%

Rear Delts

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	12 reps	@6.5
		2	12 reps	@7
2	Seated Dumbbell Curl	1	8 reps	@6.5
		2	8 reps	@7
3	Lateral Raise (Dumbbell)	1	15 reps	@6.5
		2	15 reps	@7
4	Hammer Curl	1	12 reps	@6.5
		2	12 reps	@7
5	Incline Bench Press (Dumbbell)	1	12 reps	@6.5
		2	12 reps	@7
6	Sit Up	1	12–15 reps	@6.5
		2	12–15 reps	@7
7	Seated Shoulder Press (Dumbbell)	1	12–15 reps	@6.5
		2	12–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	12 reps	@6.5
		2	12 reps	@7
2	Seated Dumbbell Curl	1	8 reps	@6.5
		2	8 reps	@7
3	Lateral Raise (Dumbbell)	1	15 reps	@6.5
		2	15 reps	@7
4	Hammer Curl	1	12 reps	@6.5
		2	12 reps	@7
5	Incline Bench Press (Dumbbell)	1	12 reps	@6.5
		2	12 reps	@7
6	Sit Up	1	12–15 reps	@6.5
		2	12–15 reps	@7
7	Seated Shoulder Press (Dumbbell)	1	12–15 reps	@6.5
		2	12–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Leg Curl	1	12–15 reps	@6.5
		2	12–15 reps	@7
2	Tricep Pushdown (Cable)	1	12–15 reps	@6.5
		2	12–15 reps	@7
3	Lat Pulldown	1	12–15 reps	@6.5
		2	12–15 reps	@7
4	Seated Overhead Press (Dumbbell)	1	8–12 reps	@6.5
		2	8–12 reps	@7
5	Leg Extension	1	10–12 reps	@6.5
		2	10–12 reps	@7
6	Seated Row (Cable)	1	8–12 reps	@6.5
		2	8–12 reps	@7
7	Lying Leg Raise	1	12–15 reps	@6.5
		2	12–15 reps	@7
8	Squat (Bodyweight)	1	12 reps	@6.5
		2	12 reps	@7

#	Exercise	Sets	Reps	Load
1	Leg Curl	1	12–15 reps	@6.5
		2	12–15 reps	@7
2	Tricep Pushdown (Cable)	1	12–15 reps	@6.5
		2	12–15 reps	@7
3	Lat Pulldown	1	12–15 reps	@6.5
		2	12–15 reps	@7
4	Seated Overhead Press (Dumbbell)	1	8–12 reps	@6.5
		2	8–12 reps	@7
5	Leg Extension	1	10–12 reps	@6.5
		2	10–12 reps	@7
6	Seated Row (Cable)	1	8–12 reps	@6.5
		2	8–12 reps	@7
7	Lying Leg Raise	1	12–15 reps	@6.5
		2	12–15 reps	@7
8	Squat (Bodyweight)	1	12 reps	@6.5
		2	12 reps	@7

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Little Rookie Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage 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.

Little Rookie Plan 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Little Rookie Plan 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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