Base (w/ peloton)

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 16, 2025 03:53

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%

START THE PROGRAM
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

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Standing Behind Neck Shoulder Press (Barbell)

5-15 reps

Lateral Raise (Dumbbell)

10-30 reps

Laying Lateral Raise

10-30 reps

Peloton

60 mins

Day 1

Standing Behind Neck Shoulder Press (Barbell)

5-15 reps

Lateral Raise (Dumbbell)

10-30 reps

Laying Lateral Raise

10-30 reps

Peloton

60 mins

Day 1

Standing Behind Neck Shoulder Press (Barbell)

5-15 reps

Lateral Raise (Dumbbell)

10-30 reps

Laying Lateral Raise

10-30 reps

Peloton

60 mins

Day 1

Standing Behind Neck Shoulder Press (Barbell)

5-15 reps

Lateral Raise (Dumbbell)

10-30 reps

Laying Lateral Raise

10-30 reps

Peloton

60 mins

Day 1

Standing Behind Neck Shoulder Press (Barbell)

5-15 reps

Lateral Raise (Dumbbell)

10-30 reps

Laying Lateral Raise

10-30 reps

Peloton

60 mins

Day 1

Standing Behind Neck Shoulder Press (Barbell)

5-15 reps

Lateral Raise (Dumbbell)

10-30 reps

Laying Lateral Raise

10-30 reps

Peloton

60 mins

Day 2

Pull-Up (Bodyweight)

Rowing Cardio

60 mins

Day 2

Pull-Up (Bodyweight)

Rowing Cardio

60 mins

Day 2

Pull-Up (Bodyweight)

Rowing Cardio

60 mins

Day 2

Pull-Up (Bodyweight)

Rowing Cardio

60 mins

Day 2

Pull-Up (Bodyweight)

Rowing Cardio

60 mins

Day 2

Pull-Up (Bodyweight)

Rowing Cardio

60 mins

Day 3

Incline Bench Press (Barbell)

5-15 reps

Incline Chest Fly (Dumbbell)

10-30 reps

Dip (Bodyweight)

AMRAP

Peloton

45 mins

Day 3

Incline Bench Press (Barbell)

5-15 reps

Incline Chest Fly (Dumbbell)

10-30 reps

Dip (Bodyweight)

AMRAP

Peloton

45 mins

Day 3

Incline Bench Press (Barbell)

5-15 reps

Incline Chest Fly (Dumbbell)

10-30 reps

Dip (Bodyweight)

AMRAP

Peloton

45 mins

Day 3

Incline Bench Press (Barbell)

5-15 reps

Incline Chest Fly (Dumbbell)

10-30 reps

Dip (Bodyweight)

AMRAP

Peloton

45 mins

Day 3

Incline Bench Press (Barbell)

5-15 reps

Incline Chest Fly (Dumbbell)

10-30 reps

Dip (Bodyweight)

AMRAP

Peloton

45 mins

Day 3

Incline Bench Press (Barbell)

5-15 reps

Incline Chest Fly (Dumbbell)

10-30 reps

Dip (Bodyweight)

AMRAP

Peloton

45 mins

Day 4

Barbell Row

5-15 reps

Chest Supported T Bar Horizontal Handles

5-15 reps

Rowing Cardio

20 mins

Peloton

20 mins

Day 4

Barbell Row

5-15 reps

Chest Supported T Bar Horizontal Handles

5-15 reps

Rowing Cardio

20 mins

Peloton

20 mins

Day 4

Barbell Row

5-15 reps

Chest Supported T Bar Horizontal Handles

5-15 reps

Rowing Cardio

20 mins

Peloton

20 mins

Day 4

Barbell Row

5-15 reps

Chest Supported T Bar Horizontal Handles

5-15 reps

Rowing Cardio

20 mins

Peloton

20 mins

Day 4

Barbell Row

5-15 reps

Chest Supported T Bar Horizontal Handles

5-15 reps

Rowing Cardio

20 mins

Peloton

20 mins

Day 4

Barbell Row

5-15 reps

Chest Supported T Bar Horizontal Handles

5-15 reps

Rowing Cardio

20 mins

Peloton

20 mins

Day 5

Deadlift (Barbell)

1 reps

Stiff Leg Deadlift

5-10 reps

Front Squat (Barbell)

5-10 reps

Squat (Low Bar)

1 reps

Elliptical

30 mins

Day 5

Deadlift (Barbell)

1 reps

Stiff Leg Deadlift

5-10 reps

Front Squat (Barbell)

5-10 reps

Squat (Low Bar)

1 reps

Elliptical

30 mins

Day 5

Deadlift (Barbell)

1 reps

Stiff Leg Deadlift

5-10 reps

Front Squat (Barbell)

5-10 reps

Squat (Low Bar)

1 reps

Elliptical

30 mins

Day 5

Deadlift (Barbell)

1 reps

Stiff Leg Deadlift

5-10 reps

Front Squat (Barbell)

5-10 reps

Squat (Low Bar)

1 reps

Elliptical

30 mins

Day 5

Deadlift (Barbell)

1 reps

Stiff Leg Deadlift

5-10 reps

Front Squat (Barbell)

5-10 reps

Squat (Low Bar)

1 reps

Elliptical

30 mins

Day 5

Deadlift (Barbell)

1 reps

Stiff Leg Deadlift

5-10 reps

Front Squat (Barbell)

5-10 reps

Squat (Low Bar)

1 reps

Elliptical

30 mins

Day 1

Standing Behind Neck Shoulder Press (Barbell)

5 Sets

5-15 Reps

Lateral Raise (Dumbbell)

5 Sets

10-30 Reps

Laying Lateral Raise

5 Sets

10-30 Reps

Peloton

1 Set

60 mins

Day 2

Pull-Up (Bodyweight)

10 Sets

Rowing Cardio

1 Set

60 mins

Day 3

Incline Bench Press (Barbell)

5 Sets

5-15 Reps

Incline Chest Fly (Dumbbell)

5 Sets

10-30 Reps

Dip (Bodyweight)

5 Sets

AMRAP

Peloton

1 Set

45 mins

Day 4

Barbell Row

5 Sets

5-15 Reps

Chest Supported T Bar Horizontal Handles

5 Sets

5-15 Reps

Rowing Cardio

1 Set

20 mins

Peloton

1 Set

20 mins

Day 5

Deadlift (Barbell)

3 Sets

1 Reps

Stiff Leg Deadlift

2 Sets

5-10 Reps

Front Squat (Barbell)

2 Sets

5-10 Reps

Squat (Low Bar)

3 Sets

1 Reps

Elliptical

1 Set

30 mins