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Beginner Buff Dudes

by Bhavin S.
1 athletes joined

Program Description

**Beginner Buff Dudes** is an 8-week program designed specifically for those starting their fitness journey. With 5 days of training each week, this program focuses on building strength and endurance through a balanced mix of compound lifts and cardio sessions. Expect to tackle exercises like squats, deadlifts, and bench presses, complemented by targeted cardio workouts to boost your overall fitness. Each session is structured to progressively challenge your body, ensuring you develop both muscle and stamina. Get ready to transform into a stronger, more confident version of yourself!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 09, 2025 02:44
  • Last Edited
    Nov 09, 2025 05:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Front Delts
12.1%
Middle Delts
10.7%
Upper Back
9.1%
Quadriceps
8.3%
Lats
7.2%
Chest
7.2%
Glutes
6.1%
Biceps
5%
Calves
5%
Hamstrings
4.4%
Lower Back
2.8%
Abs
2%
Forearms
2%
Rear Delts
2%
Cardio
1.1%
Adductors
1.1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Push Press (Barbell)
5
5 reps
RPE 8
5
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Push Press (Barbell)
5
5 reps
RPE 8
5
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Push Press (Barbell)
5
5 reps
RPE 8
5
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Push Press (Barbell)
5
5 reps
RPE 8
5
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Push Press (Barbell)
5
5 reps
RPE 8
5
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Push Press (Barbell)
5
5 reps
RPE 8
5
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Push Press (Barbell)
5
5 reps
RPE 8
5
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Push Press (Barbell)
5
5 reps
RPE 8
5
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Cardio
1 Set
30 mins
-
Day 4
1
Cardio
1 Set
30 mins
-
Day 5
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Seated Row (Cable)
5 Sets
5 Reps
@8
3
Dip (Assisted)
5 Sets
5 Reps
@8
4
Single Arm Shoulder Press
5 Sets
5 Reps
@8
5
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
6
Front Raise
3 Sets
10 Reps
@8
7
Seated Calf Raise
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Assisted)
5 Sets
5 Reps
@8
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Overhead Press (Barbell)
5 Sets
5 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Push Press (Barbell)
5 Sets
5 Reps
@8
5
Skull Crusher (EZ Bar)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Seated Calf Raise
3 Sets
10 Reps
@8