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BoostcampPNG

2026 Fresh Start, Mix Workout

by Simon A.
1 athletes joined

Program Description

Get started in the gym with varied movements

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 31, 2026 07:23
  • Last Edited
    Jan 31, 2026 07:27
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Quadriceps
10.6%
Upper Back
10.4%
Glutes
9.9%
Biceps
9.4%
Triceps
8.9%
Lats
8.4%
Front Delts
7.7%
Middle Delts
5.2%
Abs
5%
Chest
3.5%
Forearms
3.3%
Adductors
2.7%
Lower Back
2.2%
Rear Delts
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-10 reps
RPE 7
2
Upright Row (Barbell)
2
10-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10-
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-10 reps
RPE 7
2
Upright Row (Barbell)
2
10-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10-
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
RPE 7
2
Lat Pulldown
2
10-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 7
3
Incline Hammer Curl (Dumbbell)
3
10-
RPE 7
4
Dead Hang
2
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 7
3
Incline Hammer Curl (Dumbbell)
3
10-
RPE 7
4
Dead Hang
2
-
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
RPE 7
2
Hip Thrust (Barbell)
2
8-10 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 7
2
Safety Bar Squat
2
6-10 reps
RPE 7
3
Kettlebell Swing
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 7
2
Safety Bar Squat
2
6-10 reps
RPE 7
3
Kettlebell Swing
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 7
3A
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3B
Tricep Extension (Barbell)
2
10-15 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 7
3B
Tricep Extension (Barbell)
3
10-15 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
3
Leg Extension
2
10-12 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 7
2
Goblet Squat
2
8-12 reps
RPE 7
3
Leg Extension
2
12-15 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
10-12 reps
RPE 7
4
Leg Curl
2
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 7
2
Goblet Squat
2
8-12 reps
RPE 7
3
Leg Extension
2
12-15 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
3
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@7
2
Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
4
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@7
2
Hip Thrust (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@7
3
Lunge (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@7
2
Single Arm Row (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
3A
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
3B
Tricep Extension (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
4
Lat Pulldown (Close Grip)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@7
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7