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BoostcampPNG

Base Building 👷‍♂️

by George N.
1 athletes joined

Program Description

Novice - with some experience

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 04, 2025 09:19
  • Last Edited
    Jun 18, 2025 10:50

Summary

Embark on an 8-week journey to enhance your strength and build a solid foundation with the Base Building program. Designed for three days a week, this program focuses on essential compound movements like the Close Grip Bench Press, Military Press, and Chest Supported Row, ensuring a comprehensive approach to muscle development. Each session targets key muscle groups, maximizing your gains while keeping intensity manageable. Get ready to lay the groundwork for your fitness goals and unlock your true potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Close Grip)
3 Sets
12 Reps
@8
2
Military Press (Barbell)
3 Sets
12 Reps
@8
3
Arnold Press
3 Sets
12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
5
JM Press (Dumbbell)
3 Sets
12 Reps
@8
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Seated Dip (Machine)
3 Sets
12 Reps
@8
Day 2
1
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Seated Row (Cable)
3 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Pec Deck
3 Sets
12 Reps
@8
Day 3
1
Snatch Deadlift
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Suitcase Carry March
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8