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BoostcampPNG

Basic+

by Bhavin S.

Program Description

Unlock your potential with the Basic+ program, a structured 6-week journey designed for those ready to elevate their fitness game. Committing just 5 days a week, you'll engage in a balanced mix of strength training and conditioning that builds muscle and boosts endurance. This program is perfect for everyday lifters looking to refine their technique and achieve tangible results. Get ready to push your limits and transform your routine!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 02, 2026 06:42
  • Last Edited
    Mar 02, 2026 06:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Hamstrings
12.7%
Glutes
12.2%
Abs
11.3%
Upper Back
8.7%
Triceps
7.1%
Biceps
6.2%
Front Delts
6.2%
Lats
4.4%
Middle Delts
4.2%
Forearms
2.9%
Other
2.2%
Adductors
2.2%
Lower Back
2.2%
Rear Delts
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Bent Over Row (Dumbbell)
5
8-12 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3B
Skull Crusher (EZ Bar)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
8-12 reps
RPE 8
1B
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
8-12 reps
RPE 8
1B
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
8-12 reps
RPE 8
1B
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
8-12 reps
RPE 8
1B
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
8-12 reps
RPE 8
1B
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
8-12 reps
RPE 8
1B
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
1B
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
4
Plank
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
1B
Goblet Squat
5
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
1B
Goblet Squat
5
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
1B
Goblet Squat
5
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
1B
Goblet Squat
5
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
1B
Goblet Squat
5
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
8-12 reps
RPE 8
1B
Goblet Squat
5
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Suitcase Carry
2
1 mins
RPE 10
5
Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10 reps
RPE 8
1B
Kettlebell Swing
5
10 reps
RPE 8
1C
Mountain Climber
5
20 reps
RPE 8
2A
Bicep Curl (Cable)
3
10 reps
RPE 8
2B
Reverse Bicep Curl (Cable)
3
10 reps
RPE 8
2C
Tricep Pushdown (Cable)
3
10 reps
RPE 8
2D
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10 reps
RPE 8
1B
Kettlebell Swing
5
10 reps
RPE 8
1C
Mountain Climber
5
20 reps
RPE 8
2A
Bicep Curl (Cable)
3
10 reps
RPE 8
2B
Reverse Bicep Curl (Cable)
3
10 reps
RPE 8
2C
Tricep Pushdown (Cable)
3
10 reps
RPE 8
2D
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10 reps
RPE 8
1B
Kettlebell Swing
5
10 reps
RPE 8
1C
Mountain Climber
5
20 reps
RPE 8
2A
Bicep Curl (Cable)
3
10 reps
RPE 8
2B
Reverse Bicep Curl (Cable)
3
10 reps
RPE 8
2C
Tricep Pushdown (Cable)
3
10 reps
RPE 8
2D
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10 reps
RPE 8
1B
Kettlebell Swing
5
10 reps
RPE 8
1C
Mountain Climber
5
20 reps
RPE 8
2A
Bicep Curl (Cable)
3
10 reps
RPE 8
2B
Reverse Bicep Curl (Cable)
3
10 reps
RPE 8
2C
Tricep Pushdown (Cable)
3
10 reps
RPE 8
2D
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10 reps
RPE 8
1B
Kettlebell Swing
5
10 reps
RPE 8
1C
Mountain Climber
5
20 reps
RPE 8
2A
Bicep Curl (Cable)
3
10 reps
RPE 8
2B
Reverse Bicep Curl (Cable)
3
10 reps
RPE 8
2C
Tricep Pushdown (Cable)
3
10 reps
RPE 8
2D
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10 reps
RPE 8
1B
Kettlebell Swing
5
10 reps
RPE 8
1C
Mountain Climber
5
20 reps
RPE 8
2A
Bicep Curl (Cable)
3
10 reps
RPE 8
2B
Reverse Bicep Curl (Cable)
3
10 reps
RPE 8
2C
Tricep Pushdown (Cable)
3
10 reps
RPE 8
2D
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Walk
1
20 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
@8
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
@8
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3B
Skull Crusher (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Plank
1 Set
1 Set
1 mins
1 mins
@10
@10
5
Walk
1 Set
10 mins
-
Day 2
1A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
@8
1B
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
@8
2
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Suitcase Carry
1 Set
1 Set
1 mins
1 mins
@10
@10
5
Walk
1 Set
10 mins
-
Day 3
1A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
@8
1B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
@8
2
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Plank
1 Set
1 Set
1 mins
1 mins
@10
@10
5
Walk
1 Set
10 mins
-
Day 4
1A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
@8
1B
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
@8
2
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Suitcase Carry
1 Set
1 Set
1 mins
1 mins
@10
@10
5
Walk
1 Set
10 mins
-
Day 5
1A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1B
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Mountain Climber
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
@8
2A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Reverse Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2C
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2D
Reverse Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Walk
1 Set
20 mins
-