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Paladin of Deseret: Novice

by Sklar K
19 athletes joined

Program Description

Introduces the novice to a 3x day a week full-body hypertrophy program. Workouts are 45min to an hour. This will focus on progressive overload through evolving repetitions and the addition of weight after the target repetitions are hit. The key for this program is intensity. Remain close to failure with the sets. Main movements can be hit as 2 sets instead of 3 sets to accommodate the lifters fatigue if necessary but is not recommended to always be done. It is recommended to stick to minimum variations of the same movements at first. A thick lifting belt will be nice to have eventually for squat and hinge movements but is not necessary. Lifting straps will be nice to carry weight heavier than your grip but are not necessary and there are other grips such as alternate and hook grip.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2024 05:22
  • Last Edited
    May 14, 2024 03:16
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
2B
Preacher Curl (Dumbbell)
2
10-15 reps
3
Bench Press (Close Grip)
3
5-8 reps
4
Incline Bench Press (Dumbbell)
2
8-12 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
1B
Power Shrug
2
10 reps
2
Single Arm Iso Row
3
8-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4A
Preacher Curl (Dumbbell)
2
10-15 reps
4B
Lateral Raise (Cable)
2
10-15 reps
5
Sit Up
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Curl
2
8-12 reps
3A
Hanging Leg Raise
2
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
4
Bench Press (Barbell)
3
5-8 reps
5
Chin-Up (Weighted)
3
5-8 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps