logo
BoostcampPNG

Basics training

by Salvo M.

Program Description

Perfects for those start training.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2024 01:53
  • Last Edited
    Jun 18, 2025 10:50

Summary

Unlock your strength with the Basics Training program, a comprehensive 4-week journey designed for all fitness levels. Committing just four days a week, you'll engage in targeted workouts focusing on major muscle groups, including Back & Biceps, Chest & Triceps, and Legs. Each session combines essential exercises like the Bench Press and Squat, ensuring balanced development and enhanced performance. Get ready to build a solid foundation and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Chest
10.7%
Front Delts
10.7%
Hamstrings
10.2%
Biceps
10%
Upper Back
9.3%
Glutes
7.1%
Lats
6.4%
Triceps
4.3%
Lower Back
3.9%
Calves
3.6%
Middle Delts
3.6%
Rear Delts
3.6%
Abs
3.4%
Adductors
1.4%
Forearms
0.7%
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
Lat Pulldown
2
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Row (Cable)
3
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Alternating Dumbbell Curl
4
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Row (Cable)
3
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Alternating Dumbbell Curl
4
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Row (Cable)
3
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Alternating Dumbbell Curl
4
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Row (Cable)
3
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Alternating Dumbbell Curl
4
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Extension
4
10 reps
RPE 8
3
Leg Curl
4
10 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Extension
4
10 reps
RPE 8
3
Leg Curl
4
10 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Extension
4
10 reps
RPE 8
3
Leg Curl
4
10 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Extension
4
10 reps
RPE 8
3
Leg Curl
4
10 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Face Pull
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Face Pull
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Face Pull
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Face Pull
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
2
Seated Row (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
3
Alternating Dumbbell Curl
4 Sets
8 Reps
@7
4
Hammer Curl (Dumbbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Pec Fly (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@6.5
@7
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@7
2
Leg Extension
4 Sets
10 Reps
@8
3
Leg Curl
4 Sets
10 Reps
@8
4
Standing Calf Raise
4 Sets
15 Reps
@7.5
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
Day 4
1
Deadlift (Barbell)
5 Sets
8 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
3
Face Pull
4 Sets
8 Reps
@8
4
Front Raise
4 Sets
8 Reps
@7.5