Back to basics
Rediscover your strength and master the fundamentals in just one week—let's get back to basics and build a solid foundation together!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 5 | 5 reps |
| 2 | Chest Supported Row (Dumbbell) | 3 | 12–15 reps |
| 3 | Overhead Press (Barbell) | 3 | 8–10 reps |
| Superset | |||
| 4A | Preacher Curl (EZ Bar) | 5 | 12–15 reps |
| 4B | Lateral Raise (Dumbbell) | 5 | 15–20 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Face Pull | 2 | 0 reps | — |
| 2 | Squat (Barbell) | 5 | 5 reps | 72% |
| 3 | Romanian Deadlift (Barbell) | 3 | 6–10 reps | — |
| Superset | ||||
| 4A | Leg Extension | 3 | 10–15 reps | — |
| 4B | Standing Calf Raise | 3 | 10–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 5 | 5 reps |
| 2 | Pull-Up (Weighted) | 3 | 4–6 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10–15 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 5 | 12–20 reps |
| 4B | Preacher Curl (EZ Bar) | 5 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 2 | 10–15 reps |
| 2 | Deadlift (Barbell) | 5 | 5 reps |
| Superset | |||
| 3A | Heel Elevated Goblet Squats | 3 | 12–15 reps |
| 3B | Seated Hamstring Curl | 5 | 12–20 reps |
| Superset | |||
| 4A | Hip Abductor (Machine) | 3 | 12–20 reps |
| 4B | Standing Calf Raise | 3 | 12–20 reps |
Common questions
Yes, Back to basics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage 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 50 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.
Back to basics is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Back to basics 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
