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Basic Work Program

by Justin L.
3 athletes joined

Program Description

Get big and strong.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 01:11
  • Last Edited
    Jun 18, 2025 10:55

Summary

The Basic Work Program is a comprehensive 12-week training plan designed for those looking to build strength and muscle with a straightforward approach. Comprising four workouts per week, this program focuses on key compound movements like the Bench Press, Front Squat, and Barbell Row, ensuring a balanced development of all major muscle groups. Each session is structured to maximize your efficiency, with targeted exercises that can be performed at home. Get ready to transform your fitness journey and achieve your strength goals!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Bicep Curl (EZ Bar)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
10
10 reps
-
2
Dip (Weighted)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
-
2
Bicep Curl (EZ Bar)
10 Sets
10 Reps
-
Day 2
1
Front Squat (Barbell)
10 Sets
10 Reps
-
Day 3
1
Barbell Row
10 Sets
10 Reps
-
2
Dip (Weighted)
10 Sets
10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
10 Sets
10 Reps
-