Anytime Basic

by Big Mike
1 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
    Jun 18, 2025 08:28

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!
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
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
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