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Starting out

by Bhavin S.

Program Description

**Starting Out** is a comprehensive 4-week training program designed for beginners looking to build a solid fitness foundation. With 21 workout days packed into just one month, you'll engage in a variety of exercises targeting all major muscle groups, including cardio sessions like treadmill runs and cycling, as well as strength training with dumbbells and machines. Each session is structured to progressively challenge your body while ensuring proper form and technique. Get ready to transform your fitness journey with a balanced approach that emphasizes consistency and gradual improvement!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2025 11:56
  • Last Edited
    Dec 01, 2025 01:47
Muscle Engagement
Front
Back
MuscleSet
Abs
13.5%
Quadriceps
10.2%
Hamstrings
9%
Glutes
8.6%
Triceps
8.2%
Upper Back
7.3%
Biceps
6.5%
Cardio
6.1%
Chest
6.1%
Lats
5.3%
Front Delts
4.5%
Calves
4.1%
Lower Back
2.9%
Middle Delts
2%
Rear Delts
2%
Other
1.4%
Forearms
1.2%
Adductors
0.8%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Plank
3
0.5-1 mins
-
8
Abs Crunch (Weighted)
3
12-15 reps
-
9
Elliptical
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Plank
3
0.5-1 mins
-
8
Abs Crunch (Weighted)
3
12-15 reps
-
9
Elliptical
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Plank
3
0.5-1 mins
-
8
Abs Crunch (Weighted)
3
12-15 reps
-
9
Elliptical
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Plank
3
0.5-1 mins
-
8
Abs Crunch (Weighted)
3
12-15 reps
-
9
Elliptical
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Face Pull
3
12-15 reps
-
9
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Face Pull
3
12-15 reps
-
9
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Face Pull
3
12-15 reps
-
9
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Face Pull
3
12-15 reps
-
9
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Cable Crunch
3
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Cable Crunch
3
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Cable Crunch
3
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Cable Crunch
3
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Cycling
1
10 mins
-
3
1km Row
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Cycling
1
10 mins
-
3
1km Row
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Cycling
1
10 mins
-
3
1km Row
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Cycling
1
10 mins
-
3
1km Row
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Thrust (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Mountain Climber
3
15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Thrust (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Mountain Climber
3
15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Thrust (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Mountain Climber
3
15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Thrust (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Mountain Climber
3
15 reps
-
9
Treadmill
1
20 mins
-
Day 6
No exercises added to this day
Week 1
1 / 4 Weeks
Day 3
1
Treadmill
1 Set
10 mins
-
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Lying Leg Raise
3 Sets
15 Reps
-
8
Cable Crunch
3 Sets
12-15 Reps
-
9
Treadmill
1 Set
20 mins
-
Day 2
1
1km Row
1 Set
10 mins
-
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Push Up
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
8
Face Pull
3 Sets
12-15 Reps
-
9
Cycling
1 Set
20 mins
-
Day 1
1
Treadmill
1 Set
-
2
Squat (Barbell)
3 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Leg Press
3 Sets
10-12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
6
Seated Calf Raise
3 Sets
10-12 Reps
-
7
Plank
3 Sets
0.5-1 mins
-
8
Abs Crunch (Weighted)
3 Sets
12-15 Reps
-
9
Elliptical
1 Set
20 mins
-
Day 6
No exercises added to this day
Day 4
1
Treadmill
1 Set
10 mins
-
2
Cycling
1 Set
10 mins
-
3
1km Row
1 Set
10 mins
-
Day 5
1
Cycling
1 Set
10 mins
-
2
Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
10-12 Reps
-
5
Hip Thrust (Dumbbell)
3 Sets
10-12 Reps
-
6
Standing Calf Raise
3 Sets
10-12 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
8
Mountain Climber
3 Sets
15 Reps
-
9
Treadmill
1 Set
20 mins
-