Back to Basics - 4

**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!

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

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Week 1

Week 2

Week 3

Week 4

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hanging Knee Raise

Legs1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Tricep Extension (Barbell)

Push1

Pull-Up (Bodyweight)

Seated Wide-Grip Row (Cable)

Pulldown (Vbar)

Pullover (Dumbbell)

Bicep Curl (EZ Bar)

Pull1

Military Press (Barbell)

Dip (Bodyweight)

Bench Press (Dumbbell)

Push2

Single Arm Row (Cable)

Lat Prayer

Pull2

Deadlift (Barbell)

Front Squat (Barbell)

Hang Clean

Ab Wheel

Legs2

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