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Elizabeth beginner

by Paul S.
1 athletes joined

Program Description

Embark on your fitness journey with the Elizabeth Beginner program, a structured 4-week plan designed for novice lifters. With 16 training sessions, you'll build a solid foundation through essential compound movements like the Overhead Press, Deadlift, and Squat, targeting major muscle groups for balanced strength development. Each workout is crafted to progressively challenge you while ensuring proper form and technique. Get ready to boost your confidence and transform your body, one rep at a time!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 30, 2025 10:03
  • Last Edited
    Nov 02, 2025 04:37
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19%
Glutes
13.2%
Hamstrings
10.6%
Lats
8.1%
Front Delts
7.8%
Triceps
7.8%
Middle Delts
6.5%
Chest
6.5%
Upper Back
4.9%
Abs
4.7%
Lower Back
4.2%
Biceps
3.3%
Adductors
2.6%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5
10 reps
8 reps
-
-
2
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5
10 reps
8 reps
-
-
2
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5
10 reps
8 reps
-
-
2
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5
10 reps
8 reps
-
-
2
Lat Pulldown
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
10 reps
8 reps
-
-
2
Leg Press
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
10 reps
8 reps
-
-
2
Leg Press
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
10 reps
8 reps
-
-
2
Leg Press
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
10 reps
8 reps
-
-
2
Leg Press
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
10 reps
8 reps
-
-
2
Deadlift (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
10 reps
8 reps
-
-
2
Deadlift (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
10 reps
8 reps
-
-
2
Deadlift (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
10 reps
8 reps
-
-
2
Deadlift (Barbell)
5
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Sets
10 Reps
8 Reps
-
-
2
Lat Pulldown
5 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Sets
10 Reps
8 Reps
-
-
2
Leg Press
5 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
5 Sets
10 Reps
8 Reps
-
-
2
Lat Pulldown (Close Grip)
5 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5 Sets
10 Reps
8 Reps
-
-
2
Deadlift (Barbell)
5 Sets
10 Reps
-