10/20/24, 8:19 PM Beginner Intermediate Program | Boostcamp App

Beginner Intermediate Program

by Nicholas Johnson
396 athletes joined

PROGRAM DESCRIPTION START THE PROGRAM

ON THE BOOSTCAMP APP
To Follow the beginner program previously listed, so that you can become jacked and
stacked more than before
FOR FREE

PROGRAM OVERVIEW

Level Novice

Goal Bodybuilding

Equipment Full Gym

Scan QR Code to Download

Program Length 8 weeks

Time Per Workout 60 minutes

Created Sep 20, 2024 02:57

Home Programs Coaches About Us Log in Download App

https://www.boostcamp.app/users/poGl1F-beginner-intermediate-program 1/4
10/20/24, 8:19 PM Beginner Intermediate Program | Boostcamp App

Last Edited Oct 20, 2024 08:15

4.8 Stars with 10, 000+ Ratings

WEEK 1 WEEK 2 WEEK 3

Day 1 Day 1 Day 1

# Exercise Sets Reps Intensity # Exercise Sets Reps Intensity # Exercise Sets

1 Bench Press (Barbell) 3 6-10 reps 1 Incline Bench Press 3 6-10 reps 1 Incline Bench Press 3
(Barbell) (Barbell)
2 Kroc Row 3 6-10 reps
2 Kroc Row 3 6-10 reps 2 Kroc Row 3
3 Bicep Curl (Dumbbell) 3 6-10 reps
3 Bicep Curl (Barbell) 3 6-10 reps 3 Bicep Curl (Barbell) 3
4 French Press 3 6-10 reps
4 French Press 3 6-10 reps 4 French Press 3
5 Seated Overhead Press 3 6-10 reps
(Dumbbell) 5 Overhead Press (Barbell) 3 8-12 reps 5 Overhead Press (Barbell) 3

6 Pull-Up (Weighted) 3 8-12 reps 6 Wide Neutral Pullups 3 8-12 reps 6 Wide Neutral Pullups 3

Day 2 Day 2 Day 2

# Exercise Sets Reps Intensity # Exercise Sets Reps Intensity # Exercise Sets

1 Squat (Barbell) 3 6-10 reps 1 Squat (Barbell) 3 6-10 reps 1 Squat (Barbell) 3

2 Deadlift (Barbell) 2 5-8 reps 2 Deadlift (Barbell) 2 5-8 reps 2 Deadlift (Barbell) 2

https://www.boostcamp.app/users/poGl1F-beginner-intermediate-program 2/4
10/20/24, 8:19 PM Beginner Intermediate Program | Boostcamp App

3 Standing Calf Raise 3 10-20 3 Standing Calf Raise 3 10-20 3 Standing Calf Raise 3
reps reps

4 Hanging Leg Raise 3 6-10 reps 4 Hanging Leg Raise 3 6-10 reps 4 Hanging Leg Raise 3

Day 3 Day 3 Day 3

# Exercise Sets Reps Intensity # Exercise Sets Reps Intensity # Exercise Sets

1 Dip (Weighted) 3 6-10 reps 1 Bicep Curl (Dumbbell) 3 6-10 reps 1 Bicep Curl (Dumbbell) 3

2 Chin-Up (Weighted) 3 6-10 reps 2 French Press 3 6-10 reps 2 French Press 3

3 Incline Bench Press 3 8-12 reps 3 Chin-Up (Weighted) 3 8-12 reps 3 Chin-Up (Weighted) 3
(Dumbbell)
4 Dip (Weighted) 3 8-12 reps 4 Dip (Weighted) 3
4 Pullover (Dumbbell) 3 8-12 reps
5 Sit Up 2 AMRAP 5 Chest Fly (Dumbbell) 2
5 Sit Up 2 AMRAP
6 Sit Up 3

Day 4 Day 4 Day 4

# Exercise Sets Reps Intensity # Exercise Sets Reps Intensity # Exercise Sets

https://www.boostcamp.app/users/poGl1F-beginner-intermediate-program 3/4
10/20/24, 8:19 PM Beginner Intermediate Program | Boostcamp App

1 Squat (Barbell) 2 6-10 reps 1 Squat (Barbell) 2 6-10 reps 1 Squat (Barbell) 2

2 Leg Press 3 8-12 reps 2 Leg Press 3 8-12 reps 2 Leg Press 3

3 Romanian Deadlift 2 6-10 reps 3 Romanian Deadlift 2 6-10 reps 3 Romanian Deadlift 2
(Barbell) (Barbell) (Barbell)

Policy Navigation Say Hello Download

Privacy Policy Home [email protected]

Terms & Conditions Programs

Coaches

About Us

Contact Us

Blogs

https://www.boostcamp.app/users/poGl1F-beginner-intermediate-program 4/4