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Back to Basics - 4

by Cam G.
5.0
(1 rating)

Program Description

Based on science. No secret sauce or anything flashy. Just a good time.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 18, 2025 02:08
  • Last Edited
    Jun 18, 2025 08:51

Summary

**Back to Basics - 4** is a comprehensive 4-week program designed to enhance your strength and conditioning through a balanced mix of push, pull, and leg workouts. Committing to 6 days a week, you'll engage in foundational exercises like high bar squats, bench presses, and pull-ups, ensuring a full-body approach that targets all major muscle groups. This program is perfect for those looking to refine their technique and build a solid fitness base, all within the comfort of your garage gym. Get ready to elevate your training and see real results!
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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
Bench Press (Barbell)
5
5 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8-9
5A
Pec Fly (Dumbbell)
2
8-12 reps
RPE 8-9
5B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
6B
Face Pull
3
15-20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8-9
5A
Pec Fly (Dumbbell)
2
8-12 reps
RPE 8-9
5B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
6B
Face Pull
3
15-20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8-9
5A
Pec Fly (Dumbbell)
2
8-12 reps
RPE 8-9
5B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
6B
Face Pull
3
15-20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8-9
5A
Pec Fly (Dumbbell)
2
8-12 reps
RPE 8-9
5B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
6B
Face Pull
3
15-20 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 7-8
3
Pulldown (Vbar)
2
8-12 reps
RPE 8-9
4
Pullover (Dumbbell)
2
10-15 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
5
5 reps
RPE 7-8
6A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 7-8
3
Pulldown (Vbar)
2
8-12 reps
RPE 8-9
4
Pullover (Dumbbell)
2
10-15 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
5
5 reps
RPE 7-8
6A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 7-8
3
Pulldown (Vbar)
2
8-12 reps
RPE 8-9
4
Pullover (Dumbbell)
2
10-15 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
5
5 reps
RPE 7-8
6A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 7-8
3
Pulldown (Vbar)
2
8-12 reps
RPE 8-9
4
Pullover (Dumbbell)
2
10-15 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
5
5 reps
RPE 7-8
6A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6-7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
4
Hanging Knee Raise
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6-7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
4
Hanging Knee Raise
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6-7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
4
Hanging Knee Raise
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 6-7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
4
Hanging Knee Raise
3
AMRAP
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
4A
Upright Row (Barbell)
2
8-12 reps
RPE 7-8
4B
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 8-9
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5B
Face Pull
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
4A
Upright Row (Barbell)
2
8-12 reps
RPE 7-8
4B
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 8-9
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5B
Face Pull
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
4A
Upright Row (Barbell)
2
8-12 reps
RPE 7-8
4B
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 8-9
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5B
Face Pull
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
4A
Upright Row (Barbell)
2
8-12 reps
RPE 7-8
4B
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 8-9
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5B
Face Pull
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7-9.5
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Single Arm Row (Cable)
2
10-15 reps
RPE 9
4
Lat Prayer
2
10-15 reps
RPE 8-9.5
5
Bicep Curl (EZ Bar)
4
8 reps
-
6A
Concentration Curl
3
10-15 reps
RPE 9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7-9.5
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Single Arm Row (Cable)
2
10-15 reps
RPE 9
4
Lat Prayer
2
10-15 reps
RPE 8-9.5
5
Bicep Curl (EZ Bar)
4
8 reps
-
6A
Concentration Curl
3
10-15 reps
RPE 9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7-9.5
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Single Arm Row (Cable)
2
10-15 reps
RPE 9
4
Lat Prayer
2
10-15 reps
RPE 8-9.5
5
Bicep Curl (EZ Bar)
4
8 reps
-
6A
Concentration Curl
3
10-15 reps
RPE 9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7-9.5
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Single Arm Row (Cable)
2
10-15 reps
RPE 9
4
Lat Prayer
2
10-15 reps
RPE 8-9.5
5
Bicep Curl (EZ Bar)
4
8 reps
-
6A
Concentration Curl
3
10-15 reps
RPE 9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6-8
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Hang Clean
3
5 reps
RPE 6-7
4
Ab Wheel
3
AMRAP
RPE 7.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6-8
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Hang Clean
3
5 reps
RPE 6-7
4
Ab Wheel
3
AMRAP
RPE 7.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6-8
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Hang Clean
3
5 reps
RPE 6-7
4
Ab Wheel
3
AMRAP
RPE 7.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6-8
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Hang Clean
3
5 reps
RPE 6-7
4
Ab Wheel
3
AMRAP
RPE 7.5-9.5
Week 1
1 / 4 Weeks
Day 3
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@6-7
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7-8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-8
4
Hanging Knee Raise
3 Sets
AMRAP
@7-9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@6-8
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@7-8
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@7-8
4
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@8-9
5A
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@8-9
5B
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8-9
6A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9-10
6B
Face Pull
3 Sets
15-20 Reps
@7-9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Seated Wide-Grip Row (Cable)
3 Sets
8-10 Reps
@7-8
3
Pulldown (Vbar)
2 Sets
8-12 Reps
@8-9
4
Pullover (Dumbbell)
2 Sets
10-15 Reps
@7-8
5
Bicep Curl (EZ Bar)
5 Sets
5 Reps
@7-8
6A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6B
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Military Press (Barbell)
5 Sets
5 Reps
-
2
Dip (Bodyweight)
3 Sets
AMRAP
@8
3
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@7-8
4A
Upright Row (Barbell)
2 Sets
8-12 Reps
@7-8
4B
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
@8-9
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5B
Face Pull
3 Sets
10-15 Reps
@8-9
Day 5
1
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7-9.5
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Single Arm Row (Cable)
2 Sets
10-15 Reps
@9
4
Lat Prayer
2 Sets
10-15 Reps
@8-9.5
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
-
6A
Concentration Curl
3 Sets
10-15 Reps
@9
6B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
@6-8
2
Front Squat (Barbell)
3 Sets
6 Reps
@8
3
Hang Clean
3 Sets
5 Reps
@6-7
4
Ab Wheel
3 Sets
AMRAP
@7.5-9.5