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Trainer winny Begginer program

by Harrison James
76 athletes joined

Program Description

Familiarise with the gym

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 18, 2024 02:36
  • Last Edited
    Jun 18, 2025 11:48

Summary

Kickstart your fitness journey with the Trainer Winny Beginner Program—a comprehensive 8-week plan designed for those ready to build strength and confidence. Committing just 4 days a week, you'll engage in a variety of barbell and bodyweight exercises, including the Bench Press, Squat, and Pull-Up, targeting all major muscle groups. Each workout is structured to progressively challenge you, ensuring you make tangible gains while mastering proper form. Join now and lay the foundation for a stronger, fitter you!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Clean Deadlift
4
8 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
8 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
8 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Clean Deadlift
4 Sets
8 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Clean Deadlift
4 Sets
8 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-