Program Description
Build strength and get used to training
Program Overview
- LevelBeginner
- GoalAthletics, Powerbuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout120 minutes
- CreatedFeb 11, 2024 12:13
- Last EditedJun 18, 2025 11:03
Summary
Kickstart your fitness journey with this comprehensive 10-week starter routine designed for beginners. Training three days a week, you'll engage in a variety of supersets targeting your back, arms, and core, using essential equipment found in a garage gym. Each workout combines effective exercises like the Wide Grip Lat Pulldown and Hammer Curl, ensuring you build strength and confidence as you progress. Get ready to transform your body and establish a solid foundation for your fitness goals!
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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
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
20 reps
-
1B
Seated Row (Cable)
3
20 reps
-
2A
Bent Over Row (Barbell)
3
20 reps
-
2B
Shrug (Dumbbell)
3
20 reps
-
3A
Hammer Curl
3
12 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
3C
Upright Row (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
1 reps
-
5A
Knee Raise (Captain's Chair)
3
15 reps
-
5B
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
20 reps
-
1B
Incline Bench Press (Dumbbell)
3
20 reps
-
2A
Seated Overhead Press (Dumbbell)
3
20 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
3A
Skull Crusher
3
15 reps
-
3B
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Decline Crunch
3
15 reps
-
5B
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
18 reps
-
2A
Leg Press (45 Degrees)
1
-
2B
Split Squat (Dumbbell)
1
-
3A
Lying Leg Curl
1
-
3B
Leg Curl
1
-
4A
Suitcase Carry
3
2 mins
-
4B
Knee Raise (Captain's Chair)
3
15 reps
-
4C
Russian Twist (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Week 1
1 / 10 Weeks
Day 1
1A
Wide Grip Lat Pulldown3 Sets
20 Reps
-
1B
Seated Row (Cable)3 Sets
20 Reps
-
2A
Bent Over Row (Barbell)3 Sets
20 Reps
-
2B
Shrug (Dumbbell)3 Sets
20 Reps
-
3A
Hammer Curl3 Sets
12 Reps
-
3B
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
3C
Upright Row (Dumbbell)3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)3 Sets
1 Reps
-
5A
Knee Raise (Captain's Chair)3 Sets
15 Reps
-
5B
Abs Crunch (Weighted)1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
Day 2
1A
Bench Press (Barbell)3 Sets
20 Reps
-
1B
Incline Bench Press (Dumbbell)3 Sets
20 Reps
-
2A
Seated Overhead Press (Dumbbell)3 Sets
20 Reps
-
2B
V-Handle Tricep Pushdown (Cable)3 Sets
20 Reps
-
3A
Skull Crusher3 Sets
15 Reps
-
3B
Dip (Bodyweight)1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
4A
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4B
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
-
5A
Decline Crunch3 Sets
15 Reps
-
5B
Russian Twist (Dumbbell)1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
Day 3
1
Squat (Barbell)1 Set
18 Reps
-
2A
Leg Press (45 Degrees)1 Set
-
2B
Split Squat (Dumbbell)1 Set
-
3A
Lying Leg Curl1 Set
-
3B
Leg Curl1 Set
-
4A
Suitcase Carry3 Sets
2 mins
-
4B
Knee Raise (Captain's Chair)3 Sets
15 Reps
-
4C
Russian Twist (Dumbbell)1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-