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Josh + Gina Basement Workouts

by Joshua S.
4 athletes joined

Program Description

Get Gina back into strength training with quick, simple and effective workouts.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 19, 2024 08:10
  • Last Edited
    Aug 28, 2024 10:17
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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)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Standing Calf Raise
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Standing Calf Raise
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Standing Calf Raise
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Standing Calf Raise
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Glute Bridge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Glute Bridge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Glute Bridge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Glute Bridge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Glute Bridge (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Glute Bridge (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Glute Bridge (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Glute Bridge (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Glute Bridge (Barbell)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Glute Bridge (Barbell)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Glute Bridge (Barbell)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Glute Bridge (Barbell)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Standing Calf Raise
3 Sets
15 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
12 Reps
-
2
Glute Bridge (Barbell)
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
Day 6
1
Lunge (Barbell)
3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-