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Hüseyinnnnnnnn🌀🌀🌀

by Neither Nor
1 athletes joined

Program Description

Building a base for beginners

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2026 08:41
  • Last Edited
    Mar 16, 2026 06:34
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.1%
Biceps
9.7%
Glutes
9.7%
Abs
9.7%
Triceps
8.3%
Upper Back
8.3%
Hamstrings
8.3%
Quadriceps
8.3%
Chest
5.6%
Lats
5.6%
Middle Delts
5.6%
Lower Back
4.2%
Forearms
2.8%
Abductors
1.4%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12+ reps
RPE 7-8
2
Chin-Up (Assisted)
3
12+ reps
RPE 7-8
3
Upright Row (Barbell)
3
15+ reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
15+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12+ reps
RPE 7-8
2
Leg Press
3
12+ reps
RPE 7-8
3
Knee Raise (Captain's Chair)
3
20+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12+ reps
RPE 7-8
2
Seated Military Press (Smith Machine)
3
12+ reps
RPE 7-8
3
Preacher Curl (EZ Bar)
3
15+ reps
RPE 7-8
4
Dip (Assisted)
3
12+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12+ reps
RPE 7-8
2
Back Extension
3
15+ reps
RPE 7-8
3
Decline Sit Up (Bodyweight)
3
20+ reps
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
12+ Reps
@7-8
2
Chin-Up (Assisted)
3 Sets
12+ Reps
@7-8
3
Upright Row (Barbell)
3 Sets
15+ Reps
@7-8
4
Hammer Curl (Dumbbell)
3 Sets
15+ Reps
@7-8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
12+ Reps
@7-8
2
Leg Press
3 Sets
12+ Reps
@7-8
3
Knee Raise (Captain's Chair)
3 Sets
20+ Reps
@7-8
Day 3
1
Bent Over Row (Barbell)
3 Sets
12+ Reps
@7-8
2
Seated Military Press (Smith Machine)
3 Sets
12+ Reps
@7-8
3
Preacher Curl (EZ Bar)
3 Sets
15+ Reps
@7-8
4
Dip (Assisted)
3 Sets
12+ Reps
@7-8
Day 4
1
Squat (Smith Machine)
3 Sets
12+ Reps
@7-8
2
Back Extension
3 Sets
15+ Reps
@7-8
3
Decline Sit Up (Bodyweight)
3 Sets
20+ Reps
@7-8