Starter program

by Mick F.

Program Description

Get back into swing of things

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 12, 2024 12:33
Last Edited
Oct 08, 2025 03:09

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.9%

Biceps

10.4%

Hamstrings

9.7%

Glutes

9%

Upper Back

8.2%

Chest

7.5%

Quadriceps

7.5%

Lats

6.7%

Abs

6%

Front Delts

6%

Lower Back

6%

Rear Delts

3.7%

Middle Delts

3.7%

Forearms

2.2%

Adductors

1.5%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Chest Fly (Dumbbell)

1

AMRAP

-

2

Bench Press (Dumbbell)

1

AMRAP

-

3

Lat Pulldown

1

AMRAP

-

4

Bent Over Row (Dumbbell)

1

AMRAP

-

5

Rear Delt Fly (Dumbbell)

1

AMRAP

-

6

Seated Overhead Press (Barbell)

1

AMRAP

-

7

Tricep Rope Push Down (Cable)

1

AMRAP

-

8

Skull Crusher

1

AMRAP

-

9

Bicep Curl (Barbell)

1

AMRAP

-

10

Seated Dumbbell Curl

1

AMRAP

-

Day 1

1

Chest Fly (Dumbbell)

1

AMRAP

-

2

Bench Press (Dumbbell)

1

AMRAP

-

3

Lat Pulldown

1

AMRAP

-

4

Bent Over Row (Dumbbell)

1

AMRAP

-

5

Rear Delt Fly (Dumbbell)

1

AMRAP

-

6

Seated Overhead Press (Barbell)

1

AMRAP

-

7

Tricep Rope Push Down (Cable)

1

AMRAP

-

8

Skull Crusher

1

AMRAP

-

9

Bicep Curl (Barbell)

1

AMRAP

-

10

Seated Dumbbell Curl

1

AMRAP

-

Day 1

1

Chest Fly (Dumbbell)

1

AMRAP

-

2

Bench Press (Dumbbell)

1

AMRAP

-

3

Lat Pulldown

1

AMRAP

-

4

Bent Over Row (Dumbbell)

1

AMRAP

-

5

Rear Delt Fly (Dumbbell)

1

AMRAP

-

6

Seated Overhead Press (Barbell)

1

AMRAP

-

7

Tricep Rope Push Down (Cable)

1

AMRAP

-

8

Skull Crusher

1

AMRAP

-

9

Bicep Curl (Barbell)

1

AMRAP

-

10

Seated Dumbbell Curl

1

AMRAP

-

Day 1

1

Chest Fly (Dumbbell)

1

AMRAP

-

2

Bench Press (Dumbbell)

1

AMRAP

-

3

Lat Pulldown

1

AMRAP

-

4

Bent Over Row (Dumbbell)

1

AMRAP

-

5

Rear Delt Fly (Dumbbell)

1

AMRAP

-

6

Seated Overhead Press (Barbell)

1

AMRAP

-

7

Tricep Rope Push Down (Cable)

1

AMRAP

-

8

Skull Crusher

1

AMRAP

-

9

Bicep Curl (Barbell)

1

AMRAP

-

10

Seated Dumbbell Curl

1

AMRAP

-

Day 2

1

Leg Extension

1

AMRAP

-

2

Squat (Barbell)

1

AMRAP

-

3

Leg Curl

1

AMRAP

-

4

Stiff Leg Deadlift

1

AMRAP

-

5

Abs Crunch (Weighted)

1

AMRAP

-

6

Back Extension (Weighted)

1

AMRAP

-

Day 2

1

Leg Extension

1

AMRAP

-

2

Squat (Barbell)

1

AMRAP

-

3

Leg Curl

1

AMRAP

-

4

Stiff Leg Deadlift

1

AMRAP

-

5

Abs Crunch (Weighted)

1

AMRAP

-

6

Back Extension (Weighted)

1

AMRAP

-

Day 2

1

Leg Extension

1

AMRAP

-

2

Squat (Barbell)

1

AMRAP

-

3

Leg Curl

1

AMRAP

-

4

Stiff Leg Deadlift

1

AMRAP

-

5

Abs Crunch (Weighted)

1

AMRAP

-

6

Back Extension (Weighted)

1

AMRAP

-

Day 2

1

Leg Extension

1

AMRAP

-

2

Squat (Barbell)

1

AMRAP

-

3

Leg Curl

1

AMRAP

-

4

Stiff Leg Deadlift

1

AMRAP

-

5

Abs Crunch (Weighted)

1

AMRAP

-

6

Back Extension (Weighted)

1

AMRAP

-

Day 1

1

Chest Fly (Dumbbell)

1 Set

AMRAP

-

2

Bench Press (Dumbbell)

1 Set

AMRAP

-

3

Lat Pulldown

1 Set

AMRAP

-

4

Bent Over Row (Dumbbell)

1 Set

AMRAP

-

5

Rear Delt Fly (Dumbbell)

1 Set

AMRAP

-

6

Seated Overhead Press (Barbell)

1 Set

AMRAP

-

7

Tricep Rope Push Down (Cable)

1 Set

AMRAP

-

8

Skull Crusher

1 Set

AMRAP

-

9

Bicep Curl (Barbell)

1 Set

AMRAP

-

10

Seated Dumbbell Curl

1 Set

AMRAP

-

Day 2

1

Leg Extension

1 Set

AMRAP

-

2

Squat (Barbell)

1 Set

AMRAP

-

3

Leg Curl

1 Set

AMRAP

-

4

Stiff Leg Deadlift

1 Set

AMRAP

-

5

Abs Crunch (Weighted)

1 Set

AMRAP

-

6

Back Extension (Weighted)

1 Set

AMRAP

-