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Jano Basic Training

by Steve J.
1 athletes joined

Program Description

Strength and muscle development. Choose this program if you have been away from strength training for 6 months or more.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 28, 2025 06:18
  • Last Edited
    Sep 03, 2025 07:13

Summary

Unlock your potential with the Jano Basic Training program, a comprehensive 4-week plan designed for those ready to build strength and enhance their fitness. Comprising four workouts each week, this program features a balanced mix of compound movements like Trap Bar Deadlifts and Bulgarian Split Squats, targeting major muscle groups for optimal results. With a focus on progressive intensity and varied exercises, you'll not only boost your strength but also improve your overall conditioning. Equip yourself with gym access and prepare to transform your training routine!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.5%
Chest
12.9%
Glutes
12.1%
Front Delts
10.3%
Triceps
9.7%
Hamstrings
8.6%
Lats
8.6%
Abs
6.9%
Upper Back
6.9%
Lower Back
3.4%
Middle Delts
3.2%
Biceps
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chin-Up (Assisted)
4
6 reps
RPE 8
4
Sumo DL High Pull
4
8 reps
RPE 8
5
Plank
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chin-Up (Assisted)
4
6 reps
RPE 8
4
Sumo DL High Pull
4
8 reps
RPE 8
5
Plank with Shoulder Taps
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chin-Up (Assisted)
4
6 reps
RPE 8
4
Sumo DL High Pull
4
8 reps
RPE 8
5
Plank
2
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 5
3
Chin-Up (Assisted)
4
6 reps
RPE 5
4
Sumo DL High Pull
4
8 reps
RPE 5
5
Plank
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chin-Up (Assisted)
4
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Sumo DL High Pull
4
8 reps
RPE 8
6
Plank with Shoulder Taps
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Sumo DL High Pull
4
8 reps
RPE 8
5
Chin-Up (Assisted)
4
6 reps
RPE 8
6
Plank
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Assisted)
4
6 reps
RPE 8
5
Sumo DL High Pull
4
8 reps
RPE 8
6
Plank with Shoulder Taps
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 5
2
Overhead Press (Barbell)
3
8 reps
RPE 5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 5
4
Chin-Up (Assisted)
4
6 reps
RPE 5
5
Sumo DL High Pull
4
8 reps
RPE 5
6
Plank with Shoulder Taps
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8
2
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Sumo DL High Pull
4
8 reps
RPE 8
5
Plank
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8
2
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Sumo DL High Pull
4
8 reps
RPE 8
5
Plank with Shoulder Taps
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8
2
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Sumo DL High Pull
4
8 reps
RPE 8
5
Plank
2
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 5
2
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 5
4
Sumo DL High Pull
4
8 reps
RPE 5
5
Plank
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing WOD
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing WOD
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing WOD
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rowing WOD
1
1 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Chin-Up (Assisted)
4 Sets
6 Reps
@8
4
Sumo DL High Pull
4 Sets
8 Reps
@8
5
Plank
1 Set
1 Reps
@10
Day 2
1
Bulgarian Split Squat (Bodyweight)
4 Sets
8 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Chin-Up (Assisted)
4 Sets
6 Reps
@8
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
5
Sumo DL High Pull
4 Sets
8 Reps
@8
6
Plank with Shoulder Taps
1 Set
1 Reps
@10
Day 3
1
Trap Bar Deadlift
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Bodyweight)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Sumo DL High Pull
4 Sets
8 Reps
@8
5
Plank
1 Set
1 Reps
@10
Day 4
1
Rowing WOD
1 Set
1 Reps
@8