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Starting Strength - Newbie Gainz

by Neel B.

Program Description

**Starting Strength - Newbie Gainz** is a dynamic 12-week powerbuilding program designed specifically for beginners looking to build strength and muscle. With 24 training days packed into this plan, you'll focus on foundational lifts like squats, deadlifts, and bench presses, utilizing essential equipment found in a garage gym. Each session is structured to maximize your gains while ensuring proper form and technique, making it perfect for those just starting their fitness journey. Get ready to transform your physique and boost your confidence with every rep!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 24, 2026 09:13
  • Last Edited
    Feb 24, 2026 09:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.1%
Glutes
13.1%
Hamstrings
13.1%
Front Delts
11.2%
Triceps
11.2%
Abs
6.5%
Adductors
5.6%
Middle Delts
5.6%
Chest
5.6%
Lats
5.6%
Upper Back
5.6%
Biceps
2.8%
Lower Back
0.9%
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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
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@8
3
Deadlift (Barbell)
1 Set
5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
3
Lat Pulldown
3 Sets
5 Reps
@8