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Building the Base

by Vincent B.
1 athletes joined

Program Description

This program is nothing fancy, nothing extravagant. But if you do the work, it will be a grind. You get in, do your work, and get out.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2024 07:49
  • Last Edited
    Jun 18, 2025 11:44

Summary

Unlock your strength potential with "Building the Base," a comprehensive 6-week program designed for dedicated lifters. Committing to four days a week, you'll focus on foundational movements that target major muscle groups, including legs, chest, and back. Each session combines compound and isolation exercises to build muscle, enhance endurance, and improve overall performance. Equip yourself with a full gym and get ready to lay the groundwork for your fitness journey—let's build that base!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6
2
Leg Press
4
12-15 reps
RPE 6
3
Hack Squat
3
8-10 reps
RPE 6
4
Seated Hamstring Curl
3
20 reps
RPE 6
5
Leg Extension
3
20 reps
RPE 6
6
Standing Calf Raise
4
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Leg Press
4
12-15 reps
RPE 7
3
Hack Squat
3
8-10 reps
RPE 7
4
Seated Hamstring Curl
3
20 reps
RPE 7
5
Leg Extension
3
20 reps
RPE 7
6
Standing Calf Raise
4
15-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
4
12-15 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Seated Hamstring Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
6
Standing Calf Raise
4
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8.5
2
Leg Press
4
12-15 reps
RPE 8.5
3
Hack Squat
3
8-10 reps
RPE 8.5
4
Seated Hamstring Curl
3
20 reps
RPE 8.5
5
Leg Extension
3
20 reps
RPE 8.5
6
Standing Calf Raise
4
15-25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Hamstring Curl
3
20 reps
RPE 9
5
Leg Extension
3
20 reps
RPE 9
6
Standing Calf Raise
4
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6
2
Leg Press
4
12-15 reps
RPE 6
3
Hack Squat
3
8-10 reps
RPE 6
4
Seated Hamstring Curl
3
20 reps
RPE 6
5
Leg Extension
3
20 reps
RPE 6
6
Standing Calf Raise
4
15-25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 6
2
Rack Pull (Barbell)
3
8-10 reps
RPE 6
3
Chest Press (Machine)
4
10-12 reps
RPE 6
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 6
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
2
Rack Pull (Barbell)
3
8-10 reps
RPE 7
3
Chest Press (Machine)
4
10-12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8.5
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Press (Machine)
4
10-12 reps
RPE 8.5
4
Lat Pulldown
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-10 reps
RPE 9
3
Chest Press (Machine)
4
10-12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 6
2
Rack Pull (Barbell)
3
8-10 reps
RPE 6
3
Chest Press (Machine)
4
10-12 reps
RPE 6
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 6
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 6
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 6
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
5
Front Raise
3
10-15 reps
RPE 6
6
Hip Adductor (Machine)
3
20 reps
RPE 6
7
Hip Abductor (Machine)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 7
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 7
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7
5
Front Raise
3
10-15 reps
RPE 7
6
Hip Adductor (Machine)
3
20 reps
RPE 7
7
Hip Abductor (Machine)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 8
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
5
Front Raise
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
20 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 8.5
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
5
Front Raise
3
10-15 reps
RPE 8.5
6
Hip Adductor (Machine)
3
20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 9
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Front Raise
3
10-15 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
RPE 9
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 6
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 6
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
5
Front Raise
3
10-15 reps
RPE 6
6
Hip Adductor (Machine)
3
20 reps
RPE 6
7
Hip Abductor (Machine)
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 6
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6
4
Hammer Curl (Cable)
4
10-15 reps
RPE 6
5
Tricep Extension (Cable)
3
12-15 reps
RPE 6
6
Wrist Curls
5
15-25 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
4
Hammer Curl (Cable)
4
10-15 reps
RPE 7
5
Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Wrist Curls
5
15-25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Cable)
4
10-15 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Wrist Curls
5
15-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8.5
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8.5
4
Hammer Curl (Cable)
4
10-15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12-15 reps
RPE 8.5
6
Wrist Curls
5
15-25 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Cable)
4
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Wrist Curls
5
15-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 6
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6
4
Hammer Curl (Cable)
4
10-15 reps
RPE 6
5
Tricep Extension (Cable)
3
12-15 reps
RPE 6
6
Wrist Curls
5
15-25 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
@6
2
Leg Press
4 Sets
12-15 Reps
@6
3
Hack Squat
3 Sets
8-10 Reps
@6
4
Seated Hamstring Curl
3 Sets
20 Reps
@6
5
Leg Extension
3 Sets
20 Reps
@6
6
Standing Calf Raise
4 Sets
15-25 Reps
@6
Day 2
1
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@6
2
Rack Pull (Barbell)
3 Sets
8-10 Reps
@6
3
Chest Press (Machine)
4 Sets
10-12 Reps
@6
4
Lat Pulldown
4 Sets
12 Reps
@6
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@6
6
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@6
Day 3
1
Face Pull
4 Sets
12-15 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@6
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6
5
Front Raise
3 Sets
10-15 Reps
@6
6
Hip Adductor (Machine)
3 Sets
20 Reps
@6
7
Hip Abductor (Machine)
3 Sets
20 Reps
@6
Day 4
1
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@6
2
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@6
3
Rolling Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@6
4
Hammer Curl (Cable)
4 Sets
10-15 Reps
@6
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
@6
6
Wrist Curls
5 Sets
15-25 Reps
@6