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My starter routine

by Daniil N.

Program Description

Build strength and get used to training

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 11, 2024 12:13
  • Last Edited
    Jun 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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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
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
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Week 1
1 / 10 Weeks
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
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1B
Seated Row (Cable)
3 Sets
20 Reps
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2A
Bent Over Row (Barbell)
3 Sets
20 Reps
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2B
Shrug (Dumbbell)
3 Sets
20 Reps
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3A
Hammer Curl
3 Sets
12 Reps
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3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
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3C
Upright Row (Dumbbell)
3 Sets
12 Reps
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4
Pull-Up (Bodyweight)
3 Sets
1 Reps
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5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
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5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
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Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
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1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
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2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
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2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
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3A
Skull Crusher
3 Sets
15 Reps
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3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
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-
-
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
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4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
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5A
Decline Crunch
3 Sets
15 Reps
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5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
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Day 3
1
Squat (Barbell)
1 Set
18 Reps
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2A
Leg Press (45 Degrees)
1 Set
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2B
Split Squat (Dumbbell)
1 Set
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3A
Lying Leg Curl
1 Set
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3B
Leg Curl
1 Set
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4A
Suitcase Carry
3 Sets
2 mins
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4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
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4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
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