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BoostcampPNG

Noob to BOSS

by nicolas S.
2 athletes joined

Program Description

Super beginner home workout

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 10, 2024 05:20
  • Last Edited
    Jun 18, 2025 07:49

Summary

Transform your fitness journey with the **Noob to BOSS** program, a comprehensive 12-week plan designed for beginners ready to build strength and confidence. Committing just three days a week, you'll engage in a variety of bodyweight and dumbbell exercises, including Push-Ups, Goblet Squats, and Ring Rows, all tailored to enhance muscle endurance and functional strength. With a focus on progressive intensity, this program will guide you step-by-step to achieve your fitness goals, whether you're in a garage gym or at home. Get ready to elevate your training and become the best version of yourself!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Ring Row
3
8-12 reps
RPE 8
3
Goblet Squat
2
1
8-12 reps
8-128 reps
RPE 8
RPE 8
4
Lateral Raise (Band)
3
8-12 reps
RPE 10
5
Side Plank
2
30 mins
RPE 10
6
Plank
2
1 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up (Knees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Ring Row
3 Sets
8-12 Reps
@8
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
8-128 Reps
@8
@8
4
Lateral Raise (Band)
3 Sets
8-12 Reps
@10
5
Side Plank
2 Sets
30 mins
@10
6
Plank
2 Sets
1 mins
@10
Day 2
1
Push Up (Knees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Ring Row
3 Sets
8-12 Reps
@8
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
8-128 Reps
@8
@8
4
Lateral Raise (Band)
3 Sets
8-12 Reps
@10
5
Side Plank
2 Sets
30 mins
@10
6
Plank
2 Sets
1 mins
@10
Day 3
1
Push Up (Knees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Ring Row
3 Sets
8-12 Reps
@8
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
8-128 Reps
@8
@8
4
Lateral Raise (Band)
3 Sets
8-12 Reps
@10
5
Side Plank
2 Sets
30 mins
@10
6
Plank
2 Sets
1 mins
@10