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Noob to BOSS
by nicolas S.
1 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 10, 2024 05:57
down_app
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
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
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
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
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
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
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
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
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
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
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
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