JW’s Foundation Blueprint

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Abs Crunch (Bodyweight)

Treadmill

Rest Day (Cardio/Core)

Overhead Press (Barbell)

Bench Press (Barbell)

Dip (Bodyweight)

Pec Deck (Machine)

V-Handle Tricep Pushdown (Cable)

Push Day

Lat Pulldown

Barbell Row

High Pull

Reverse Pec Deck

Preacher Curl (Barbell)

Pull Day

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Leg Curl

Seated Calf Raise

Leg Day

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