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Back to the basics

by Matthew H.
5 athletes joined

Program Description

This program is designed for people that have never lifted before, and people that have taken a long hiatus from lifting. I believe beginners all the way up to elite lifters could benefit. Sometimes less is more!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 07, 2024 02:52
  • Last Edited
    Jun 18, 2025 10:41

Summary

Get ready to build a solid foundation with "Back to the Basics," a 9-week program designed for those looking to master fundamental lifts and enhance their strength. Committing to 5 days a week, you’ll engage in a balanced mix of barbell and dumbbell exercises, including squats, deadlifts, and bench presses, focusing on proper form and technique. This program is perfect for anyone aiming to improve their lifting skills and overall fitness in a garage gym setting. Dive in and rediscover the power of simplicity in your training!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@10
Day 5
1
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
2
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10