logo
BoostcampPNG

Noob Gains v3

by Joe L.

Program Description

Go forward, we must. My personal 4 day split with Upper/Lower Day A/B.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 06:15
  • Last Edited
    Jun 18, 2025 07:55

Summary

Unlock your potential with Noob Gains v3, an 8-week program designed for those ready to build strength and muscle. Committing just 4 days a week, you'll tackle a balanced mix of lower body workouts, focusing on both quads and glutes, while incorporating essential core exercises. Each session is crafted to progressively challenge you, featuring compound lifts like squats and deadlifts, alongside targeted movements to enhance your overall stability and power. Get ready to transform your physique and elevate your fitness journey!
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
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
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 9
2
Power Clean
3
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Wood Chop
3
10 reps
RPE 9
5
Cable Crunch
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 9
2
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Farmer's Walk (Weighted)
1
1
1.3 mins
1.3 mins
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
8 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
8
Deficit Push Up
2
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cable Adductor (Inside) Raise (Cable)
2
10 reps
RPE 6
6
Cable Abductor (Outside) Riase (Cable)
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pendlay Row
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Pendlay Row
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Pendlay Row
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Pendlay Row
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Pendlay Row
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
-
2
Pull-Up (Band)
5
10 reps
-
3
Bench Press (Wide Grip)
1
2
10 reps
-
-
4
Single Arm Row (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
8 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
8
Deficit Push Up
2
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
3
Pendlay Row
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
8 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
8
Deficit Push Up
2
30 reps
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@9
3
Glute-Ham Raise
3 Sets
6 Reps
@7
4
Back Extension (Weighted)
3 Sets
8 Reps
@8
5
Cable Adductor (Inside) Raise (Cable)
2 Sets
10 Reps
@6
6
Cable Abductor (Outside) Riase (Cable)
2 Sets
10 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
10 Reps
@5
@7
@9
2
Power Clean
3 Sets
6 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Wood Chop
3 Sets
10 Reps
@9
5
Cable Crunch
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Pendlay Row
3 Sets
8 Reps
@9
3
Dip (Bodyweight)
3 Sets
8 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
5
Lateral Raise (Cable)
3 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
7
Deficit Push Up
2 Sets
30 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@9
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@8
@7
3
Bench Press (Wide Grip)
3 Sets
8 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@9