Jon 1

by Mike F.

Program Description

Baseline Strength

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Jul 21, 2024 05:47
Last Edited
Jul 22, 2024 10:40

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Chest Press (Machine)

4

10 reps

-

2

Shoulder Press (Machine)

4

10 reps

-

3

Tricep Pushdown (Cable)

4

10 reps

-

4

Plank

2

1.5 mins

-

Day 1

1

Chest Press (Machine)

4

10 reps

-

2

Shoulder Press (Machine)

4

10 reps

-

3

Tricep Pushdown (Cable)

4

10 reps

-

4

Plank

2

1.5 mins

-

Day 1

1

Chest Press (Machine)

4

10 reps

-

2

Shoulder Press (Machine)

4

10 reps

-

3

Tricep Pushdown (Cable)

4

10 reps

-

4

Plank

2

1.5 mins

-

Day 1

1

Chest Press (Machine)

4

10 reps

-

2

Shoulder Press (Machine)

4

10 reps

-

3

Tricep Pushdown (Cable)

4

10 reps

-

4

Plank

2

1.5 mins

-

Day 1

1

Chest Press (Machine)

5

10 reps

-

2

Shoulder Press (Machine)

5

10 reps

-

3

Tricep Pushdown (Cable)

5

10 reps

-

4

Plank

3

1.5 mins

-

Day 1

1

Chest Press (Machine)

5

10 reps

-

2

Shoulder Press (Machine)

5

10 reps

-

3

Tricep Pushdown (Cable)

5

10 reps

-

4

Plank

3

1.5 mins

-

Day 2

1

Lat Pulldown

4

10 reps

-

2

Seated Row (Cable)

4

10 reps

-

3

Bicep Curl (Dumbbell)

4

10 reps

-

4

Abs Crunch (Machine)

2

15 reps

-

Day 2

1

Lat Pulldown

4

10 reps

-

2

Seated Row (Cable)

4

10 reps

-

3

Bicep Curl (Dumbbell)

4

10 reps

-

4

Abs Crunch (Machine)

2

15 reps

-

Day 2

1

Lat Pulldown

4

10 reps

-

2

Seated Row (Cable)

4

10 reps

-

3

Bicep Curl (Dumbbell)

4

10 reps

-

4

Abs Crunch (Machine)

2

15 reps

-

Day 2

1

Lat Pulldown

4

10 reps

-

2

Seated Row (Cable)

4

10 reps

-

3

Bicep Curl (Dumbbell)

4

10 reps

-

4

Abs Crunch (Machine)

2

15 reps

-

Day 2

1

Lat Pulldown

5

10 reps

-

2

Seated Row (Cable)

5

10 reps

-

3

Bicep Curl (Dumbbell)

5

10 reps

-

4

Abs Crunch (Machine)

3

15 reps

-

Day 2

1

Lat Pulldown

5

10 reps

-

2

Seated Row (Cable)

5

10 reps

-

3

Bicep Curl (Dumbbell)

5

10 reps

-

4

Abs Crunch (Machine)

3

15 reps

-

Day 3

1

Leg Extension

4

10 reps

-

2

Lying Leg Curl

4

10 reps

-

3

Leg Press

4

10 reps

-

4

Plank

2

1.5 mins

-

Day 3

1

Leg Extension

4

10 reps

-

2

Lying Leg Curl

4

10 reps

-

3

Leg Press

4

10 reps

-

4

Plank

2

1.5 mins

-

Day 3

1

Leg Extension

4

10 reps

-

2

Lying Leg Curl

4

10 reps

-

3

Leg Press

4

10 reps

-

4

Plank

2

1.5 mins

-

Day 3

1

Leg Extension

4

10 reps

-

2

Lying Leg Curl

4

10 reps

-

3

Leg Press

4

10 reps

-

4

Plank

2

1.5 mins

-

Day 3

1

Leg Extension

5

10 reps

-

2

Lying Leg Curl

5

10 reps

-

3

Leg Press

5

10 reps

-

4

Plank

3

1.5 mins

-

Day 3

1

Leg Extension

5

10 reps

-

2

Lying Leg Curl

5

10 reps

-

3

Leg Press

5

10 reps

-

4

Plank

3

1.5 mins

-

Day 3

1

Leg Extension

4 Sets

10 Reps

-

2

Lying Leg Curl

4 Sets

10 Reps

-

3

Leg Press

4 Sets

10 Reps

-

4

Plank

2 Sets

1.5 mins

-

Day 1

1

Chest Press (Machine)

4 Sets

10 Reps

-

2

Shoulder Press (Machine)

4 Sets

10 Reps

-

3

Tricep Pushdown (Cable)

4 Sets

10 Reps

-

4

Plank

2 Sets

1.5 mins

-

Day 2

1

Lat Pulldown

4 Sets

10 Reps

-

2

Seated Row (Cable)

4 Sets

10 Reps

-

3

Bicep Curl (Dumbbell)

4 Sets

10 Reps

-

4

Abs Crunch (Machine)

2 Sets

15 Reps

-