Program Description
To promote consistency in beginner training. This is essentially a copy of GVS' beginner program but without the fourth day, as three days a week in the gym is enough of a time commitment.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedDec 05, 2025 01:30
- Last EditedDec 05, 2025 02:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
10.6%
Upper Back
10.6%
Lats
9.4%
Biceps
9.4%
Quadriceps
8.2%
Glutes
7.6%
Hamstrings
7.6%
Chest
7.1%
Middle Delts
5.9%
Abs
2.9%
Adductors
1.8%
Forearms
1.2%
Rear Delts
1.2%
Lower Back
1.2%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5C
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5A
Bayesian Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
GHD Sit-Up
3
10-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
2
Pull-Up (Weighted)1 Set
1 Set
4-8 Reps
4-8 Reps
@10
@10
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
4
Chest Supported Row (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
5A
Incline Curl (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5B
Overhead Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5C
Lateral Raise (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
Day 2
1
High Bar Squat (Barbell)1 Set
1 Set
4-6 Reps
8-10 Reps
@8
@8
2
Romanian Deadlift (Barbell)1 Set
1 Set
6-8 Reps
8-12 Reps
@9
@9
3
Leg Press1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Walking Lunge (Dumbbell)1 Set
20-30 Reps
@10
Day 3
1
Bench Press (Barbell)1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@9
2
Pull-Up (Weighted)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
4
Seated Row (Cable)1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
5A
Bayesian Curl1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5B
Tricep Pushdown (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
6
GHD Sit-Up1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10