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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
    Sep 08, 2025 09:57

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
22.6%
Chest
13%
Triceps
10.4%
Lats
10.4%
Quadriceps
10.4%
Front Delts
7.8%
Glutes
7.8%
Hamstrings
7.8%
Biceps
5.2%
Adductors
2.6%
Forearms
1.7%
BlogBannerPC
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
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