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BoostcampPNG

Novice Workouts

by Zdgl Workouts

Program Description

This is a Novice workout build for those novice and for those who want a little bit of a level 2 workout. You can try unlike my level 1 (Beginners) workout. And go even further beyond your current rate.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2024 01:01
  • Last Edited
    Dec 02, 2024 01:16

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
Quadriceps
30.5%
Glutes
22.4%
Hamstrings
14%
Abs
12.7%
Adductors
5.7%
Chest
4.8%
Triceps
3.9%
Other
3.1%
Front Delts
2.9%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
30 reps
RPE 8
2
Russian Twist
4
36 reps
RPE 9
3
Skater Hop
4
18 reps
RPE 7
4
Split Squat (Bodyweight)
4
35 reps
RPE 9.5
5
Walking Lunge
4
20 reps
RPE 7.5
6
Pistol Squat
4
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
30 reps
RPE 8
2
Russian Twist
4
36 reps
RPE 9
3
Skater Hop
4
18 reps
RPE 7
4
Split Squat (Bodyweight)
4
35 reps
RPE 9.5
5
Walking Lunge
4
20 reps
RPE 7.5
6
Pistol Squat
4
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
30 reps
RPE 8
2
Russian Twist
4
36 reps
RPE 9
3
Skater Hop
4
18 reps
RPE 7
4
Split Squat (Bodyweight)
4
35 reps
RPE 9.5
5
Walking Lunge
4
20 reps
RPE 7.5
6
Pistol Squat
4
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
RPE 7
2
Split Squat (Bodyweight)
4
15 reps
RPE 7.5
3
Russian Twist
4
35 reps
RPE 8
4
Plank
4
5 mins
RPE 8.5
5
Burpee
4
20 reps
RPE 8
6
Pistol Squat
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
15 reps
RPE 6.5
2
Squat (Bodyweight)
4
25 reps
RPE 7
3
Split Squat (Bodyweight)
4
15 reps
RPE 8
4
Pistol Squat
4
18 reps
RPE 7.5
5
Walking Lunge
4
10 reps
RPE 6.5
6
Push Up
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
30 reps
RPE 8
2
Russian Twist
4
36 reps
RPE 9
3
Skater Hop
4
18 reps
RPE 7
4
Split Squat (Bodyweight)
4
35 reps
RPE 9.5
5
Walking Lunge
4
20 reps
RPE 7.5
6
Pistol Squat
4
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
30 reps
RPE 8
2
Russian Twist
4
36 reps
RPE 9
3
Skater Hop
4
18 reps
RPE 7
4
Split Squat (Bodyweight)
4
35 reps
RPE 9.5
5
Walking Lunge
4
20 reps
RPE 7.5
6
Pistol Squat
4
20 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 1
1
Squat (Bodyweight)
4 Sets
12 Reps
@7
2
Split Squat (Bodyweight)
4 Sets
15 Reps
@7.5
3
Russian Twist
4 Sets
35 Reps
@8
4
Plank
4 Sets
5 mins
@8.5
5
Burpee
4 Sets
20 Reps
@8
6
Pistol Squat
4 Sets
10 Reps
@8
Day 2
1
Squat (Bodyweight)
4 Sets
12 Reps
@7
2
Split Squat (Bodyweight)
4 Sets
15 Reps
@7.5
3
Russian Twist
4 Sets
35 Reps
@8
4
Plank
4 Sets
5 mins
@8.5
5
Burpee
4 Sets
20 Reps
@8
6
Pistol Squat
4 Sets
10 Reps
@8
Day 3
1
Squat (Bodyweight)
4 Sets
12 Reps
@7
2
Split Squat (Bodyweight)
4 Sets
15 Reps
@7.5
3
Russian Twist
4 Sets
35 Reps
@8
4
Plank
4 Sets
5 mins
@8.5
5
Burpee
4 Sets
20 Reps
@8
6
Pistol Squat
4 Sets
10 Reps
@8
Day 4
1
Squat (Bodyweight)
4 Sets
12 Reps
@7
2
Split Squat (Bodyweight)
4 Sets
15 Reps
@7.5
3
Russian Twist
4 Sets
35 Reps
@8
4
Plank
4 Sets
5 mins
@8.5
5
Burpee
4 Sets
20 Reps
@8
6
Pistol Squat
4 Sets
10 Reps
@8