Program Description
Get Gina back into strength training with quick, simple and effective workouts.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout20 minutes
- CreatedJun 19, 2024 08:10
- Last EditedJun 18, 2025 12:36
Summary
Transform your fitness journey with the Josh + Gina Basement Workouts, a comprehensive 12-week program designed for at-home training. With six days of targeted workouts each week, you'll engage in a variety of exercises, including barbell bench presses, squats, and deadlifts, to build strength and muscle across all major muscle groups. This program is perfect for those looking to maximize their results in a convenient setting, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to elevate your training and unleash your potential!
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
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
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Standing Calf Raise
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Standing Calf Raise
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Standing Calf Raise
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Standing Calf Raise
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Glute Bridge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Glute Bridge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Glute Bridge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Glute Bridge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Glute Bridge (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Glute Bridge (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Glute Bridge (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Glute Bridge (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Glute Bridge (Barbell)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Glute Bridge (Barbell)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Glute Bridge (Barbell)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Glute Bridge (Barbell)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bicep Curl (EZ Bar)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
12 Reps
-
2
Bicep Curl (EZ Bar)3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
12 Reps
-
2
Standing Calf Raise3 Sets
15 Reps
-
Day 3
1
Seated Overhead Press (Barbell)3 Sets
12 Reps
-
2
Bent Over Row (Barbell)3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
12 Reps
-
2
Glute Bridge (Barbell)3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Barbell)3 Sets
12 Reps
-
2
Bicep Curl (EZ Bar)3 Sets
15 Reps
-
Day 6
1
Lunge (Barbell)3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
15 Reps
-