Back2Basics

by Jakob White

1 athletes joined

Program Description

Just getting back into it.

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
50 minutes
Created
Dec 09, 2025 04:00
Last Edited
Dec 09, 2025 04:01

Muscle Engagement

Front

Back

MuscleSet

Upper Back

10.7%

Triceps

10.7%

Biceps

10.2%

Lats

9%

Hamstrings

8.2%

Quadriceps

8.2%

Front Delts

7.8%

Middle Delts

7.4%

Glutes

6.6%

Rear Delts

6.1%

Abs

4.1%

Chest

3.3%

Forearms

2.9%

Lower Back

2%

Calves

1.6%

Adductors

1.2%

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WEEK 1

WEEK 2

Day 1

1

Pull-Up (Bodyweight)

2

10 reps

-

2

Incline Bench Press (Barbell)

2

6 reps

-

3

Lateral Raise (Cable)

3

10 reps

-

4

Seated Row (Cable)

2

8 reps

-

5

Rear Delt Fly (Machine)

2

8 reps

-

6

Tricep Rope Push Down (Cable)

2

10 reps

-

7

Bicep Curl (Dumbbell)

2

16 reps

-

Day 1

1

Pull-Up (Bodyweight)

2

10 reps

-

2

Incline Bench Press (Barbell)

2

6 reps

-

3

Lateral Raise (Cable)

3

10 reps

-

4

Seated Row (Cable)

2

8 reps

-

5

Rear Delt Fly (Machine)

2

8 reps

-

6

Tricep Rope Push Down (Cable)

2

10 reps

-

7

Bicep Curl (Dumbbell)

2

16 reps

-

Day 2

1

Leg Curl

2

8 reps

-

2

Squat (Barbell)

3

5 reps

-

3

Leg Extension

2

8 reps

-

4

Romanian Deadlift (Dumbbell)

2

8 reps

-

5

Standing Calf Raise

2

8 reps

-

Day 2

1

Leg Curl

2

8 reps

-

2

Squat (Barbell)

3

5 reps

-

3

Leg Extension

2

8 reps

-

4

Romanian Deadlift (Dumbbell)

2

8 reps

-

5

Standing Calf Raise

2

8 reps

-

Day 3

1

Pull-Up (Neutral Grip, Bodyweight)

3

9 reps

-

2

Seated Row (Machine)

2

8 reps

-

3

Rear Delt Fly (Machine)

2

8 reps

-

4

Incline Chest Press (Machine)

2

8 reps

-

5

Lateral Raise (Cable)

2

8 reps

-

6

Tricep Rope Push Down (Cable)

3

8 reps

-

7

Hammer Curl (Dumbbell)

3

8 reps

-

Day 3

1

Pull-Up (Neutral Grip, Bodyweight)

3

9 reps

-

2

Seated Row (Machine)

2

8 reps

-

3

Rear Delt Fly (Machine)

2

8 reps

-

4

Incline Chest Press (Machine)

2

8 reps

-

5

Lateral Raise (Cable)

2

8 reps

-

6

Tricep Rope Push Down (Cable)

3

8 reps

-

7

Hammer Curl (Dumbbell)

3

8 reps

-

Day 4

1

Deadlift (Barbell)

3

5 reps

-

2

Overhead Press (Machine)

2

6 reps

-

3

Lateral Raise (Cable)

2

8 reps

-

4

Seated Row (Machine)

2

8 reps

-

5

Hammer Curl (Cable)

2

8 reps

-

6

Tricep Extension (Cable)

2

8 reps

-

Day 4

1

Deadlift (Barbell)

3

5 reps

-

2

Overhead Press (Machine)

2

6 reps

-

3

Lateral Raise (Cable)

2

8 reps

-

4

Seated Row (Machine)

2

8 reps

-

5

Hammer Curl (Cable)

2

8 reps

-

6

Tricep Extension (Cable)

2

8 reps

-

Day 1

1

Pull-Up (Bodyweight)

1 Set

1 Set

10 Reps

10 Reps

-

-

2

Incline Bench Press (Barbell)

1 Set

1 Set

6 Reps

6 Reps

-

-

3

Lateral Raise (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

4

Seated Row (Cable)

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Rear Delt Fly (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

6

Tricep Rope Push Down (Cable)

1 Set

1 Set

10 Reps

10 Reps

-

-

7

Bicep Curl (Dumbbell)

1 Set

1 Set

16 Reps

16 Reps

-

-

Day 2

1

Leg Curl

1 Set

1 Set

8 Reps

8 Reps

-

-

2

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

-

-

-

3

Leg Extension

1 Set

1 Set

8 Reps

8 Reps

-

-

4

Romanian Deadlift (Dumbbell)

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Standing Calf Raise

1 Set

1 Set

8 Reps

8 Reps

-

-

Day 3

1

Pull-Up (Neutral Grip, Bodyweight)

1 Set

1 Set

1 Set

9 Reps

9 Reps

9 Reps

-

-

-

2

Seated Row (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

3

Rear Delt Fly (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

4

Incline Chest Press (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Lateral Raise (Cable)

1 Set

1 Set

8 Reps

8 Reps

-

-

6

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

7

Hammer Curl (Dumbbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

-

-

-

2

Overhead Press (Machine)

1 Set

1 Set

6 Reps

6 Reps

-

-

3

Lateral Raise (Cable)

1 Set

1 Set

8 Reps

8 Reps

-

-

4

Seated Row (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Hammer Curl (Cable)

1 Set

1 Set

8 Reps

8 Reps

-

-

6

Tricep Extension (Cable)

1 Set

1 Set

8 Reps

8 Reps

-

-