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The Dingo

by Anthony O.
3 athletes joined

Program Description

Beginning Strength

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2024 03:01
  • Last Edited
    May 08, 2024 02:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Week 1
1 / 8 Weeks
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6