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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 02, 2025 01:23
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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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