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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.
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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
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