Program Description
**JW - Built by Basics Program** Embark on a transformative 12-week journey designed to build strength and enhance your physique through foundational movements. This comprehensive program consists of 48 training days, focusing on essential lifts and bodyweight exercises that engage all major muscle groups. Each week features targeted push, pull, and leg workouts, complemented by dedicated rest days for cardio and core development. Get ready to elevate your fitness game with structured routines that promise results and keep you motivated every step of the way!
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 07, 2025 04:20
- Last EditedJul 07, 2025 10:57
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
High Pull
3
8-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
5
Preacher Curl (Barbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-15 reps
-
2
Bench Press (Barbell)
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-20 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-20 reps
-
2
Deadlift (Barbell)
3
5-12 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
8-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Treadmill
1
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown3 Sets
8-15 Reps
-
2
Barbell Row3 Sets
8-15 Reps
-
3
High Pull3 Sets
8-15 Reps
-
4
Reverse Pec Deck3 Sets
8-15 Reps
-
5
Preacher Curl (Barbell)3 Sets
8-15 Reps
-
Day 2
1
Overhead Press (Barbell)3 Sets
8-15 Reps
-
2
Bench Press (Barbell)3 Sets
8-15 Reps
-
3
Dip (Bodyweight)3 Sets
8-20 Reps
-
4
Pec Deck (Machine)3 Sets
8-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)3 Sets
8-15 Reps
-
Day 3
1
Squat (Barbell)3 Sets
8-20 Reps
-
2
Deadlift (Barbell)3 Sets
5-12 Reps
-
3
Leg Extension3 Sets
8-15 Reps
-
4
Leg Curl3 Sets
8-15 Reps
-
5
Seated Calf Raise3 Sets
15-30 Reps
-
Day 4
1
Abs Crunch (Bodyweight)1 Set
-
2
Treadmill1 Set
-