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Gym Full Body Starter

by Dugald S.
1 athletes joined

Program Description

A full-body starter program for the gym. Start with light weights and aim to add more weight or reps (within the rep range) as often as possible. Finish with a 30s to 1min plank. Warm down with 10 - 15 minutes treadmill cardio at the end, aiming for 75% HRM (220 - age x 75%).

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 02, 2025 12:34
  • Last Edited
    Sep 06, 2025 10:34

Summary

Kickstart your fitness journey with the Gym Full Body Starter program! Over six weeks, you'll engage in three workouts per week that target all major muscle groups, building strength and endurance. Each session includes a mix of dumbbell, machine, and bodyweight exercises like Goblet Squats, Bench Presses, and Planks, ensuring a balanced approach to your training. Perfect for beginners, this program will help you establish a solid foundation while boosting your confidence in the gym. Get ready to transform your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
17.2%
Glutes
13.5%
Triceps
13.5%
Quadriceps
12.3%
Front Delts
7.4%
Chest
6.2%
Middle Delts
6.2%
Lats
6.2%
Abs
5.3%
Lower Back
4.9%
Upper Back
3.7%
Biceps
2.5%
Adductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
10
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8-12 reps
RPE 8
2
Glute Kickback
1
8-12 reps
RPE 8
3
Leg Extension
1
8-12 reps
RPE 8
4
Leg Curl
1
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
1
8-12 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
9
Lat Pulldown
1
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat
1 Set
8-12 Reps
@8
2
Glute Kickback
1 Set
8-12 Reps
@8
3
Leg Extension
1 Set
8-12 Reps
@8
4
Leg Curl
1 Set
8-12 Reps
@8
5
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@8
6
Bench Press (Dumbbell)
1 Set
8-12 Reps
@8
7
Seated Shoulder Press (Dumbbell)
1 Set
8-12 Reps
@8
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@8
9
Lat Pulldown
1 Set
8-12 Reps
@8
10
Plank
1 Set
-
Day 2
1
Goblet Squat
1 Set
8-12 Reps
@8
2
Glute Kickback
1 Set
8-12 Reps
@8
3
Leg Extension
1 Set
8-12 Reps
@8
4
Leg Curl
1 Set
8-12 Reps
@8
5
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@8
6
Bench Press (Dumbbell)
1 Set
8-12 Reps
@8
7
Seated Shoulder Press (Dumbbell)
1 Set
8-12 Reps
@8
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@8
9
Lat Pulldown
1 Set
8-12 Reps
@8
Day 3
1
Goblet Squat
1 Set
8-12 Reps
@8
2
Glute Kickback
1 Set
8-12 Reps
@8
3
Leg Extension
1 Set
8-12 Reps
@8
4
Leg Curl
1 Set
8-12 Reps
@8
5
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@8
6
Bench Press (Dumbbell)
1 Set
8-12 Reps
@8
7
Seated Shoulder Press (Dumbbell)
1 Set
8-12 Reps
@8
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@8
9
Lat Pulldown
1 Set
8-12 Reps
@8