Back2Basics 101
Taking the lifts back to the basics for a foundation builder. PPL/UL 5X per week. Let's go!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps | @7 |
| 2 | Overhead Press (Dumbbell) | 4 | 6–8 reps | @7 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @7 |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 5 | Dip (Bodyweight) | 2 | AMRAP | @10 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 12–20 reps | @8 |
| 7 | Hanging Knee Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rack Pull (Barbell) | 4 | 6–8 reps | @7 |
| 2 | Lat Pulldown | 4 | 12 reps | @8 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 6–8 reps | @8 |
| 4 | Rear Delt Fly (Machine) | 3 | 12 reps | @8 |
| 5 | Seated Row (Cable) | 3 | 8–12 reps | @7 |
| 6 | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @8 |
| 7 | Renegade Row | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 4 | 5 reps | @8 |
| 3 | Leg Press | 3 | 8–12 reps | @9 |
| 4 | Hamstring Curl | 3 | 8–12 reps | @7 |
| 5 | Leg Extension | 3 | 8–12 reps | @8 |
| 6 | Abs Crunch (Machine) | 4 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 5 | 5 reps | @8 |
| 2 | Lat Pulldown (Close Grip) | 3 | 8–12 reps | @8 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Hammer Strength Row | 5 | 6–8 reps | @8 |
| 5 | Chest Fly (Machine) | 3 | 8–12 reps | @7 |
| 6 | Rear Delt Fly (Machine) | 3 | 8–12 reps | @7 |
| 7 | Farmer's Walk (Weighted) | 3 | 1 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 5 reps | @7 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @7 |
| 3 | Leg Press | 3 | 8–12 reps | @7 |
| 4 | Standing Calf Raise | 4 | 12–15 reps | @7 |
| 5 | Hamstring Curl | 3 | 8–12 reps | @7 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Back2Basics 101 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Back2Basics 101 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Back2Basics 101 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
