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Anytime Basic

by Big Mike
2 athletes joined

Program Description

The perfect beginner style program with a basic 4 day structure simply designed to cater to a new gym goer looking to build muscle and increase strength.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 28, 2024 03:34
  • Last Edited
    Jul 23, 2025 02:56

Summary

**Anytime Basic** is a comprehensive 4-week program designed to build strength and endurance with just four workouts per week. Each session combines bodyweight, dumbbell, and machine exercises targeting all major muscle groups, ensuring a balanced approach to fitness. From lateral walks to bench presses, you’ll engage in a variety of movements that challenge your body and keep you motivated. Perfect for all fitness levels, this program is your go-to solution for effective training anytime, anywhere. Get ready to transform your routine and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19%
Biceps
12.3%
Front Delts
10.6%
Lats
7.7%
Upper Back
7.7%
Chest
7.7%
Abs
7%
Quadriceps
5.6%
Hamstrings
5.6%
Glutes
5.6%
Forearms
5.3%
Middle Delts
2.8%
Abductors
1.4%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lateral Walk (In Place)
2
30 reps
RPE 8
2
Leg Press
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Decline Crunch
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Walk (In Place)
2
30 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Bench Press (Dumbbell)
4
10 reps
RPE 8
6
Decline Crunch
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Walk (In Place)
2
30 reps
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Decline Crunch
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Walk (In Place)
2
30 reps
RPE 8
2
Leg Press
4
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
5
Bench Press (Dumbbell)
4
12 reps
RPE 10
6
Decline Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Walk (In Place)
2
30 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Chest Press (Machine)
4
8 reps
RPE 7
4
Chest Supported Row (Machine)
4
8 reps
RPE 7
5
Upright Row (Smith Machine)
4
8 reps
RPE 7
6
Abs Crunch (Machine)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Walk (In Place)
2
30 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
10 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8
5
Upright Row (Smith Machine)
4
10 reps
RPE 8
6
Abs Crunch (Machine)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Walk (In Place)
2
30 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 9
4
Chest Supported Row (Machine)
4
12 reps
RPE 9
5
Upright Row (Smith Machine)
4
12 reps
RPE 9
6
Abs Crunch (Machine)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Walk (In Place)
2
30 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 10
4
Chest Supported Row (Machine)
4
12 reps
RPE 10
5
Upright Row (Smith Machine)
4
12 reps
RPE 10
6
Abs Crunch (Machine)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Chin-Up (Bodyweight)
3
8 reps
RPE 7
3
French Press
3
12 reps
RPE 7
4
Behind-The-Body Cable Curls
3
12 reps
RPE 7
5
Cobra Push-Ups
3
15 reps
RPE 7
6
Spider Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Chin-Up (Bodyweight)
3
8 reps
RPE 7
3
French Press
3
12 reps
RPE 7
4
Behind-The-Body Cable Curls
3
12 reps
RPE 7
5
Cobra Push-Ups
3
15 reps
RPE 7
6
Spider Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Chin-Up (Bodyweight)
3
8 reps
RPE 7
3
French Press
3
12 reps
RPE 7
4
Behind-The-Body Cable Curls
3
12 reps
RPE 7
5
Cobra Push-Ups
3
15 reps
RPE 7
6
Spider Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Chin-Up (Bodyweight)
3
8 reps
RPE 7
3
French Press
3
12 reps
RPE 7
4
Behind-The-Body Cable Curls
3
12 reps
RPE 7
5
Cobra Push-Ups
3
15 reps
RPE 7
6
Spider Curl
3
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Lateral Walk (In Place)
2 Sets
30 Reps
@8
2
Leg Press
4 Sets
8 Reps
@7
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@7
4
Lat Pulldown
4 Sets
8 Reps
@7
5
Bench Press (Dumbbell)
4 Sets
8 Reps
@7
6
Decline Crunch
4 Sets
8 Reps
@7
Day 2
1
Skull Crusher (Dumbbell)
3 Sets
8 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
3
Tricep Extension (Cable)
3 Sets
12 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@7
Day 3
1
Lateral Walk (In Place)
2 Sets
30 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@7
3
Chest Press (Machine)
4 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
4 Sets
8 Reps
@7
5
Upright Row (Smith Machine)
4 Sets
8 Reps
@7
6
Abs Crunch (Machine)
4 Sets
8 Reps
@7
Day 4
1
Dip (Bodyweight)
3 Sets
8 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
@7
3
French Press
3 Sets
12 Reps
@7
4
Behind-The-Body Cable Curls
3 Sets
12 Reps
@7
5
Cobra Push-Ups
3 Sets
15 Reps
@7
6
Spider Curl
3 Sets
15 Reps
@7