Basic weight strength

by null

3 athletes joined

4.0

(1 rating)

Program Description

Basic as. Would not recommend, but if you're a dad in your late 30s who wants to lift and get that old man strength for bjj then I will try this without effecting your life too much.

Program Overview

Level
Novice
Goal
Bodyweight Fitness, Athletics, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Oct 17, 2024 11:21
Last Edited
Jun 18, 2025 09:17

Summary

Unlock your strength potential with this 4-week basic weight strength program, designed for three days a week of focused training. Each session targets major muscle groups through compound movements, including bench presses, pull-ups, and rows, ensuring you build a solid foundation in strength. With diverse exercises and a structured approach, you'll enhance your power and endurance while mastering essential lifting techniques. Get ready to transform your physique and boost your confidence in the gym!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13%

Upper Back

11.4%

Lats

10.4%

Glutes

9.1%

Triceps

8.9%

Front Delts

7.6%

Hamstrings

7.1%

Biceps

Abs

6.7%

Chest

Middle Delts

5.7%

Adductors

2.2%

Olympic

1.4%

Cardio

1.4%

Lower Back

1.2%

Forearms

0.5%

Abductors

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

10 reps

8 reps

5 reps

80%

100%

Incline Bench Press (Barbell)

5 reps

80%

Overhead Press (Barbell)

10 reps

8 reps

5 reps

50%

80%

100%

Standing Shoulder Press (Dumbbell)

10 reps

RPE 6.5

Tricep Pushdown (Cable)

10 reps

RPE 8

Leg Raise (Captain's Chair)

20 reps

RPE 10

Day 1

Bench Press (Barbell)

10 reps

8 reps

5 reps

80%

100%

Incline Bench Press (Barbell)

5 reps

80%

Overhead Press (Barbell)

10 reps

8 reps

5 reps

50%

80%

100%

Standing Shoulder Press (Dumbbell)

10 reps

RPE 6.5

Tricep Pushdown (Cable)

10 reps

RPE 8

Leg Raise (Captain's Chair)

20 reps

RPE 10

Day 1

Bench Press (Barbell)

10 reps

5 reps

80%

90%

100%

Incline Bench Press (Barbell)

10 reps

5 reps

80%

90%

100%

Overhead Press (Barbell)

10 reps

8 reps

5 reps

50%

80%

100%

Standing Shoulder Press (Dumbbell)

10 reps

5 reps

80%

90%

100%

Tricep Pushdown (Cable)

10 reps

RPE 8

Leg Raise (Captain's Chair)

20 reps

RPE 10

Day 1

Kettlebell Swing

20 reps

RPE 10

Snatch (Kettlebell)

8 reps

RPE 10

Kettlebell Halo

10 reps

RPE 10

Goblet Squat

20 reps

RPE 10

Day 2

Pull-Up (Bodyweight)

8 reps

5 reps

RPE 6.5

RPE 7.5

RPE 8.5

RPE 10

Lat Pulldown

8 reps

80%

Bent Over Row (Barbell)

5 reps

90%

Bent Over Row (Dumbbell)

5 reps

80%

Bicep Curl (Dumbbell)

8 reps

80%

Leg Raise (Captain's Chair)

20 reps

RPE 10

Day 2

Pull-Up (Bodyweight)

8 reps

5 reps

RPE 6.5

RPE 7.5

RPE 8.5

RPE 10

Lat Pulldown

8 reps

80%

Bent Over Row (Barbell)

5 reps

90%

Bent Over Row (Dumbbell)

5 reps

80%

Bicep Curl (Dumbbell)

8 reps

80%

Leg Raise (Captain's Chair)

20 reps

RPE 10

Day 2

Pull-Up (Bodyweight)

8 reps

5 reps

RPE 6.5

RPE 7.5

RPE 8.5

RPE 10

Lat Pulldown

8 reps

80%

Bent Over Row (Barbell)

5 reps

90%

Bent Over Row (Dumbbell)

5 reps

80%

Bicep Curl (Dumbbell)

8 reps

80%

Leg Raise (Captain's Chair)

20 reps

RPE 10

Day 2

Punching Bag

5 mins

RPE 10

Day 3

Squat (Barbell)

5 reps

1 reps

80%

100%

Front Squat (Barbell)

5 reps

1 reps

80%

100%

Leg Press (45 Degrees)

8 reps

80%

90%

100%

Split Squat (Dumbbell)

Leg Raise (Captain's Chair)

8 reps

50%

Day 3

Squat (Barbell)

5 reps

1 reps

80%

100%

Zercher Squat (Barbell)

5 reps

80%

Leg Press (45 Degrees)

8 reps

80%

90%

100%

Split Squat (Dumbbell)

Leg Raise (Captain's Chair)

8 reps

50%

Day 3

Squat (Barbell)

5 reps

1 reps

80%

100%

Front Squat (Barbell)

5 reps

1 reps

80%

100%

Zercher Squat (Barbell)

5 reps

80%

Leg Press (45 Degrees)

8 reps

80%

90%

100%

Split Squat (Dumbbell)

Leg Raise (Captain's Chair)

8 reps

50%

Day 1

Bench Press (Barbell)

3 Sets

1 Set

10 Reps

8 Reps

5 Reps

80%

100%

Incline Bench Press (Barbell)

3 Sets

5 Reps

80%

Overhead Press (Barbell)

1 Set

10 Reps

8 Reps

5 Reps

50%

80%

100%

Standing Shoulder Press (Dumbbell)

3 Sets

10 Reps

@6.5

Tricep Pushdown (Cable)

3 Sets

10 Reps

Leg Raise (Captain's Chair)

1 Set

20 Reps

@10

Day 2

Pull-Up (Bodyweight)

1 Set

2 Sets

8 Reps

5 Reps

@6.5

@7.5

@8.5

@10

Lat Pulldown

3 Sets

8 Reps

80%

Bent Over Row (Barbell)

3 Sets

5 Reps

90%

Bent Over Row (Dumbbell)

3 Sets

5 Reps

80%

Bicep Curl (Dumbbell)

3 Sets

8 Reps

80%

Leg Raise (Captain's Chair)

1 Set

20 Reps

@10

Day 3

Squat (Barbell)

4 Sets

1 Set

5 Reps

1 Reps

80%

100%

Front Squat (Barbell)

2 Sets

1 Set

5 Reps

1 Reps

80%

100%

Leg Press (45 Degrees)

1 Set

8 Reps

80%

90%

100%

Split Squat (Dumbbell)

1 Set

Leg Raise (Captain's Chair)

3 Sets

8 Reps

50%

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.00 / 5

Boostcamp UserMan

10 months ago

3 weeks complete

8 years of prior experience

As expected strength gains

Less than expected muscle gains

Marginal modifications

Had to modify but it's a 3 day split. Ppl