Program Description
**Back to Basics** is a focused 1-week program designed for those looking to refine their lifting fundamentals. With 4 training days, you'll engage in essential compound movements like the Bench Press, Squat, and Deadlift, alongside targeted accessory work to strengthen your upper and lower body. Each workout emphasizes proper form and progressive overload, ensuring you build strength safely and effectively. Get ready to rediscover the power of foundational exercises and elevate your training!
Program Overview
- LevelBeginner, Intermediate
- GoalBodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout50 minutes
- CreatedJul 31, 2025 08:44
- Last EditedAug 12, 2025 12:26
Summary
Get ready to reconnect with your strength in this focused one-week program, "Back to Basics." Designed for four days of training, this program emphasizes essential compound movements like the Incline Bench Press and Overhead Press, ensuring you build a solid foundation. You'll engage major muscle groups with a mix of barbell and dumbbell exercises, including targeted supersets to maximize your gains. Perfect for those looking to refine their technique and boost overall strength, this program will reignite your passion for lifting while delivering results.
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.5%
Front Delts
12%
Hamstrings
9.1%
Quadriceps
8.8%
Biceps
8.2%
Glutes
7.8%
Triceps
6.7%
Upper Back
6.5%
Chest
5.6%
Calves
4.2%
Lats
3.8%
Rear Delts
3.6%
Abs
3.3%
Lower Back
3.1%
Abductors
2.1%
Forearms
1.4%
Adductors
1.4%
