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BoostcampPNG

Full body basics

by Claude B.
1 athletes joined

Program Description

Building back with basics

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 17, 2024 02:27
  • Last Edited
    Nov 17, 2024 03:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Chest Fly (Cable)
4 Sets
10 Reps
@7
4
Single Arm Iso Row
4 Sets
10 Reps
@7
5
Preacher Curl (Dumbbell)
4 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@7
Day 2
1
Squat (Low Bar)
4 Sets
10 Reps
@7
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
3
Lat Pulldown
4 Sets
10 Reps
@7
4
Leg Curl
4 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
Day 3
1
Squat (Low Bar)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Single Arm Iso Row
4 Sets
10 Reps
@7
4
Chest Fly (Cable)
4 Sets
10 Reps
@7
5
Bicep Curl (Machine)
4 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@7