logo
BoostcampPNG

Basic Work Program

by Justin L.
3 athletes joined

Program Description

Get big and strong.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 01:11
  • Last Edited
    Nov 07, 2024 08:18
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
-
2
Bicep Curl (EZ Bar)
10 Sets
10 Reps
-
Day 2
1
Front Squat (Barbell)
10 Sets
10 Reps
-
Day 3
1
Barbell Row
10 Sets
10 Reps
-
2
Dip (Weighted)
10 Sets
10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
10 Sets
10 Reps
-