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Back to basic- Simple beginner strenght builder (1)

by Michael Solognier

Program Description

Embark on a transformative journey with the "Back to Basic: Simple Beginner Strength Builder" program, designed specifically for those new to strength training. Over the course of 4 weeks, you'll engage in 28 workouts that combine essential exercises like the Chest Press, Lat Pulldown, and Leg Press, all tailored to build a solid foundation in strength and fitness. Each session lasts approximately 40 minutes, ensuring a manageable yet effective routine that fits into your busy lifestyle. With a focus on bodyweight fitness and athleticism, this program will empower you to gain confidence and strength in the gym. Get ready to lay the groundwork for your fitness journey!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 23, 2026 05:01
  • Last Edited
    Mar 23, 2026 05:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Quadriceps
12.2%
Hamstrings
12.2%
Front Delts
8.2%
Lats
8.2%
Upper Back
8.2%
Biceps
8.2%
Glutes
8.2%
Chest
4.1%
Middle Delts
4.1%
Calves
4.1%
Forearms
2%
Abductors
2%
Lower Back
2%
Abs
2%
Other
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
-
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Bicep Curl (Machine)
3 Sets
8 Reps
-
Day 2
1
Leg Press
3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Seated Hamstring Curl
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Seated Calf Raise
3 Sets
8 Reps
-
Day 3
1
10km Row
1 Set
-
Day 4
1
Leg Press
3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Seated Hamstring Curl
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Seated Calf Raise
3 Sets
8 Reps
-
Day 5
1
Chest Press (Machine)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Bicep Curl (Machine)
3 Sets
8 Reps
-
Day 6
1
10km Row
1 Set
-
Day 7
1
10km Row
1 Set
-