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Full body basics

by Claude B.
1 athletes joined

Program Description

Building back with basics

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 17, 2024 02:27
  • Last Edited
    Jun 18, 2025 07:54

Summary

Embark on a transformative 10-week journey with the Full Body Basics program, designed for those ready to build strength and confidence. Committing just three days a week, you’ll engage in a balanced routine featuring essential lifts like the Low Bar Squat and Incline Dumbbell Press, ensuring a comprehensive workout for all major muscle groups. Each session is crafted to enhance your technique and boost your performance, making it perfect for beginners and seasoned lifters alike. Get ready to elevate your fitness game and achieve lasting results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Single Arm Iso Row
4
10 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Leg Curl
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
4
10 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Chest Fly (Cable)
4 Sets
10 Reps
@7
4
Single Arm Iso Row
4 Sets
10 Reps
@7
5
Preacher Curl (Dumbbell)
4 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@7
Day 2
1
Squat (Low Bar)
4 Sets
10 Reps
@7
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
3
Lat Pulldown
4 Sets
10 Reps
@7
4
Leg Curl
4 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
Day 3
1
Squat (Low Bar)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Single Arm Iso Row
4 Sets
10 Reps
@7
4
Chest Fly (Cable)
4 Sets
10 Reps
@7
5
Bicep Curl (Machine)
4 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@7