Back to the basics

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!

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Bicep Curl (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Hammer Curl

Bent Over Row (Barbell)

Single Arm Overhead Tricep Extension

Overhead Press (Barbell)

Tricep Extension (Cable)

Rear Delt Fly (Dumbbell)

Leg Extension

Romanian Deadlift (Barbell)

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