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Supersets for Newbies

by Rick H.
2 athletes joined

Program Description

Build strength from scratch

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 10, 2024 05:54
  • Last Edited
    Jun 18, 2025 07:55

Summary

Embark on an 8-week journey with "Supersets for Newbies," designed for those ready to elevate their strength training. This program features three dynamic workout days each week, focusing on effective superset techniques to maximize muscle engagement and efficiency. You'll tackle exercises like the Floor Press and Bent Over Row, utilizing dumbbells and barbells to build a solid foundation in strength. Perfect for beginners, this program ensures you gain confidence and see results, all from the comfort of your garage gym. Get ready to transform your fitness routine!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19%
Chest
17.2%
Biceps
12.1%
Upper Back
8.6%
Quadriceps
8.6%
Lats
6.9%
Glutes
6.9%
Front Delts
6.9%
Hamstrings
5.2%
Adductors
3.4%
Forearms
3.4%
Abs
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
3
Squat (Barbell)
4
12 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 6.5
5
Skull Crusher
4
12 reps
RPE 6.5
6
Chest Press (Machine)
4
10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7