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Chatgpt beginner's workout plan

by Aryan

Program Description

**ChatGPT Beginner's Workout Plan** is a comprehensive 12-week program designed specifically for those new to fitness. With workouts scheduled for six days each week, this plan focuses on building a solid foundation through a balanced mix of strength training and cardio. Each session includes target exercises for major muscle groups, ensuring a full-body approach that promotes strength and endurance. Whether you're looking to tone up or get fit, this program will guide you every step of the way, making it easier to achieve your fitness goals. Join the journey to a healthier you!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2025 01:16
  • Last Edited
    Aug 07, 2025 01:35
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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
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Pec Deck (Machine)
3
10-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
5
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2
Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 6-7
4
Plank
2
0.5 mins
RPE 7
5
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Lying Leg Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
3
Pec Deck (Machine)
3 Sets
10-12 Reps
@7
4
Overhead Press (Dumbbell)
2 Sets
10-12 Reps
@6
5
Treadmill
1 Set
20 mins
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
2
Leg Curl
3 Sets
10-12 Reps
@7
3
Leg Extension
3 Sets
10-12 Reps
@6-7
4
Plank
2 Sets
0.5 mins
@7
5
Treadmill
1 Set
30 mins
-
Day 4
1
Treadmill
1 Set
30 mins
-
Day 6
1
Cardio
1 Set
60 mins
-
Day 3
1
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 5
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@7
2
Face Pull
3 Sets
12 Reps
@7
3
Reverse Pec Deck
3 Sets
12 Reps
@7
4
Lying Leg Raise
3 Sets
12 Reps
-