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Novice FullBody

by Andreas E.
2 athletes joined

Program Description

Känn friheten i att kunna addera ett set här o där på övningar där du känner att du kan och orkar mer volym eller intensitet. T.ex. Ett extra set på bicepcurl för att klämma ut det sista Eller du känner dig stark i bänkpressen o kör ett till set, ellet nåt "failure" set

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 23, 2024 01:57
  • Last Edited
    Jun 18, 2025 12:23

Summary

Embark on a transformative 12-week journey with the Novice FullBody program, designed specifically for those new to lifting. This program strategically incorporates three training sessions per week, focusing on fundamental movements like the Overhead Press, Deadlift, and Lat Pulldown to build strength and confidence. Each workout combines compound and isolation exercises, ensuring a balanced approach to muscle development. With a full gym at your disposal, you'll have the tools needed to unlock your potential and establish a solid foundation for your fitness journey. Get ready to see real results!
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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
Belt Squat
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Lat Pulldown
3
8 reps
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Lat Pulldown
3
8 reps
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Lat Pulldown
3
8 reps
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Lat Pulldown
3
8 reps
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
10 reps
-
-
2
Deadlift (Barbell)
3
3 reps
-
3
Lat Pulldown
2
1
6 reps
10 reps
-
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
10 reps
-
-
2
Deadlift (Barbell)
3
3 reps
-
3
Lat Pulldown
2
1
6 reps
10 reps
-
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
10 reps
-
-
2
Deadlift (Barbell)
3
3 reps
-
3
Lat Pulldown
2
1
6 reps
10 reps
-
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
10 reps
-
-
2
Deadlift (Barbell)
3
3 reps
-
3
Lat Pulldown
2
1
6 reps
10 reps
-
-
4A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4B
Face Pull
2
10-20 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Plank
2
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Leg Extension
2
8-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
3 Sets
12 Reps
-
2
Deadlift (Barbell)
2 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4A
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
4B
Face Pull
2 Sets
10-20 Reps
-
5
Hammer Curl
2 Sets
6-12 Reps
-
6
Plank
2 Sets
1-2 mins
-
Day 3
1
Leg Press
3 Sets
8-12 Reps
-
2
Back Extension (Weighted)
2 Sets
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Leg Extension
2 Sets
8-15 Reps
-
Day 1
1
Belt Squat
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
8-15 Reps
-