Program Description
You can follow this if you dont have anything to follow or just want to track your progress
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMay 28, 2025 04:46
- Last EditedJun 18, 2025 12:45
Summary
Unlock your strength with the Basics program, a comprehensive 12-week journey designed for those ready to build a solid foundation in fitness. With five training days each week, you’ll engage in a balanced mix of upper and lower body workouts, incorporating essential movements like the Bench Press and Squat. This program emphasizes proper form and progressive overload, ensuring you develop both strength and confidence in the gym. Get ready to transform your body and elevate your performance!
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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
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
T-Bar Row
3
-
3
Incline Chest Press (Machine)
2
-
4
Pull-Up (Assisted)
2
-
5
Military Press (Barbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
2
-
3
Pec Deck (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Pull-Up (Assisted)
3
-
3
Lat Prayer
2
-
4
Face Away Cable Curl
3
-
5
Preacher Curl
2
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
T-Bar Row3 Sets
-
3
Incline Chest Press (Machine)2 Sets
-
4
Pull-Up (Assisted)2 Sets
-
5
Military Press (Barbell)2 Sets
-
6
Overhead Tricep Extension (Cable)2 Sets
-
7
Bicep Curl (Cable)3 Sets
-
Day 2
1
Squat (Barbell)3 Sets
-
2
Stiff Leg Deadlift3 Sets
-
3
Leg Extension2 Sets
-
4
Lying Leg Curl2 Sets
-
5
Hip Adductor (Machine)2 Sets
-
6
Lateral Raise (Dumbbell)3 Sets
-
Day 3
1
Incline Bench Press (Barbell)3 Sets
-
2
Overhead Tricep Extension (Cable)2 Sets
-
3
Pec Deck (Machine)3 Sets
-
4
Tricep Pushdown (Cable)2 Sets
-
5
Lateral Raise (Cable)3 Sets
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Day 4
1
T-Bar Row3 Sets
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2
Pull-Up (Assisted)3 Sets
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3
Lat Prayer2 Sets
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4
Face Away Cable Curl3 Sets
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5
Preacher Curl2 Sets
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6
Reverse Pec Deck3 Sets
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Day 5
1
Belt Squat3 Sets
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2
Lying Leg Curl2 Sets
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3
Leg Extension2 Sets
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4
Hip Abductor (Machine)2 Sets
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5
Back Extension (Weighted)2 Sets
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6
Lateral Raise (Dumbbell)3 Sets
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