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Base (w/ peloton)

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1 athletes joined

Program Description

**Base** is a comprehensive 6-week workout program designed for those looking to build a solid foundation in strength and endurance. With 30 training days packed into this program, you'll engage in a variety of exercises targeting major muscle groups, including barbell and bodyweight movements, complemented by cardio sessions. Each week progressively challenges your limits, ensuring you develop both strength and stamina. Get ready to transform your fitness journey with structured workouts that keep you motivated and on track!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 16, 2025 03:25
  • Last Edited
    Oct 17, 2025 08:28

Summary

Elevate your fitness journey with the **Base (w/ Peloton)** program, a comprehensive 6-week plan designed for at-home training enthusiasts. Committing to 5 days a week, you'll engage in a mix of strength and endurance workouts, featuring exercises like the Standing Behind Neck Shoulder Press and Pull-Ups, complemented by Peloton cardio sessions. This program is perfect for building strength and improving cardiovascular fitness, ensuring you stay motivated and on track to achieve your goals. Get ready to push your limits and transform your routine!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Lats
11.5%
Middle Delts
10.8%
Front Delts
9.3%
Chest
9.3%
Triceps
7.9%
Biceps
7.9%
Quadriceps
6.7%
Glutes
5.3%
Hamstrings
4.9%
Rear Delts
4.3%
Lower Back
2.6%
Other
2.2%
Abs
1.4%
Adductors
0.9%
Cardio
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
5
5-15 reps
-
2
Lateral Raise (Dumbbell)
5
10-30 reps
-
3
Laying Lateral Raise
5
10-30 reps
-
4
Peloton
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
5
5-15 reps
-
2
Lateral Raise (Dumbbell)
5
10-30 reps
-
3
Laying Lateral Raise
5
10-30 reps
-
4
Peloton
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
5
5-15 reps
-
2
Lateral Raise (Dumbbell)
5
10-30 reps
-
3
Laying Lateral Raise
5
10-30 reps
-
4
Peloton
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
5
5-15 reps
-
2
Lateral Raise (Dumbbell)
5
10-30 reps
-
3
Laying Lateral Raise
5
10-30 reps
-
4
Peloton
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
5
5-15 reps
-
2
Lateral Raise (Dumbbell)
5
10-30 reps
-
3
Laying Lateral Raise
5
10-30 reps
-
4
Peloton
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
5
5-15 reps
-
2
Lateral Raise (Dumbbell)
5
10-30 reps
-
3
Laying Lateral Raise
5
10-30 reps
-
4
Peloton
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
-
2
Rowing Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
-
2
Rowing Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
-
2
Rowing Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
-
2
Rowing Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
-
2
Rowing Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
-
2
Rowing Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-15 reps
-
2
Incline Chest Fly (Dumbbell)
5
10-30 reps
-
3
Dip (Bodyweight)
5
AMRAP
-
4
Peloton
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-15 reps
-
2
Incline Chest Fly (Dumbbell)
5
10-30 reps
-
3
Dip (Bodyweight)
5
AMRAP
-
4
Peloton
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-15 reps
-
2
Incline Chest Fly (Dumbbell)
5
10-30 reps
-
3
Dip (Bodyweight)
5
AMRAP
-
4
Peloton
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-15 reps
-
2
Incline Chest Fly (Dumbbell)
5
10-30 reps
-
3
Dip (Bodyweight)
5
AMRAP
-
4
Peloton
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-15 reps
-
2
Incline Chest Fly (Dumbbell)
5
10-30 reps
-
3
Dip (Bodyweight)
5
AMRAP
-
4
Peloton
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-15 reps
-
2
Incline Chest Fly (Dumbbell)
5
10-30 reps
-
3
Dip (Bodyweight)
5
AMRAP
-
4
Peloton
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5-15 reps
-
2
Chest Supported T Bar Horizontal Handles
5
5-15 reps
-
3
Rowing Cardio
1
20 mins
-
4
Peloton
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5-15 reps
-
2
Chest Supported T Bar Horizontal Handles
5
5-15 reps
-
3
Rowing Cardio
1
20 mins
-
4
Peloton
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5-15 reps
-
2
Chest Supported T Bar Horizontal Handles
5
5-15 reps
-
3
Rowing Cardio
1
20 mins
-
4
Peloton
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5-15 reps
-
2
Chest Supported T Bar Horizontal Handles
5
5-15 reps
-
3
Rowing Cardio
1
20 mins
-
4
Peloton
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5-15 reps
-
2
Chest Supported T Bar Horizontal Handles
5
5-15 reps
-
3
Rowing Cardio
1
20 mins
-
4
Peloton
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5-15 reps
-
2
Chest Supported T Bar Horizontal Handles
5
5-15 reps
-
3
Rowing Cardio
1
20 mins
-
4
Peloton
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Front Squat (Barbell)
2
5-10 reps
-
4
Squat (Low Bar)
3
1 reps
-
5
Elliptical
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Front Squat (Barbell)
2
5-10 reps
-
4
Squat (Low Bar)
3
1 reps
-
5
Elliptical
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Front Squat (Barbell)
2
5-10 reps
-
4
Squat (Low Bar)
3
1 reps
-
5
Elliptical
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Front Squat (Barbell)
2
5-10 reps
-
4
Squat (Low Bar)
3
1 reps
-
5
Elliptical
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Front Squat (Barbell)
2
5-10 reps
-
4
Squat (Low Bar)
3
1 reps
-
5
Elliptical
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Front Squat (Barbell)
2
5-10 reps
-
4
Squat (Low Bar)
3
1 reps
-
5
Elliptical
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
5-15 Reps
-
2
Lateral Raise (Dumbbell)
5 Sets
10-30 Reps
-
3
Laying Lateral Raise
5 Sets
10-30 Reps
-
4
Peloton
1 Set
60 mins
-
Day 2
1
Pull-Up (Bodyweight)
10 Sets
-
2
Rowing Cardio
1 Set
60 mins
-
Day 3
1
Incline Bench Press (Barbell)
5 Sets
5-15 Reps
-
2
Incline Chest Fly (Dumbbell)
5 Sets
10-30 Reps
-
3
Dip (Bodyweight)
5 Sets
AMRAP
-
4
Peloton
1 Set
45 mins
-
Day 4
1
Barbell Row
5 Sets
5-15 Reps
-
2
Chest Supported T Bar Horizontal Handles
5 Sets
5-15 Reps
-
3
Rowing Cardio
1 Set
20 mins
-
4
Peloton
1 Set
20 mins
-
Day 5
1
Deadlift (Barbell)
3 Sets
1 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
3
Front Squat (Barbell)
2 Sets
5-10 Reps
-
4
Squat (Low Bar)
3 Sets
1 Reps
-
5
Elliptical
1 Set
30 mins
-