Program Description
Building back with basics
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedNov 17, 2024 02:27
- Last EditedJun 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!
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 Row4 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 Pulldown4 Sets
10 Reps
@7
4
Leg Curl4 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 Row4 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