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BACK TO BASICS
IntermediateFree

BACK TO BASICS

back to basics

miika M.
miika M.· Oct 2024
2athletes running this program
iOS & Android

Overview

Length
16 weeks
Days / week
4 days
Level
Intermediate
Goal
Muscle
Equipment
Garage Gym
Session length
50 min
Purpose of this program is to gain muscle and to gain knowledge about what really causes the muscle growth. The point is to do with these exercises till you can’t make progress anymore and then add for example one set of certain exercises or add one new exercise (start doing the new exercise with only one working set) example: you’re doing bench 2 sets and 6-10 reps and you no longer make progress and now you have atleast three options: add 1 set and now you are doing 3 sets and 6-10 of bench or add 1 new exercises with 1 set for example cable flys or replace the bench for example with incline bench with dumbbels (2 sets 6-10) The reason why we’re doing this is to become aware of what’s causing the muscle growth. (AND YOU CAN CHOOSE THE EXERSICES YOU PREFER!)

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 4 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Triceps
13%
Hamstrings
9.4%
Abs
9.4%
Glutes
8.2%
Biceps
8.2%
Quadriceps
7.1%
Front Delts
7.1%
Chest
5.9%
Middle Delts
5.9%
Calves
5.9%
Lats
5.8%
Upper Back
4.7%
Lower Back
4.7%
Adductors
2.4%
Forearms
2.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bench Press (Barbell)26–10 reps@10
2Pull-Up (Weighted)26–10 reps@10
3Incline Curl (Dumbbell)26–10 reps@10
4Skull Crusher26–10 reps@10
5Seated Overhead Press (Dumbbell)26–10 reps@10
#ExerciseSetsRepsLoad
1Squat (Barbell)26–10 reps@10
2Romanian Deadlift (Barbell)26–10 reps@10
3Standing Calf Raise26–10 reps@10
4Cable Crunch26–10 reps@10
#ExerciseSetsRepsLoad
1Bench Press (Barbell)26–10 reps@10
2Barbell Row26–10 reps@10
3Incline Curl (Dumbbell)26–10 reps@10
4Skull Crusher26–10 reps@10
5Seated Overhead Press (Dumbbell)26–10 reps@10
#ExerciseSetsRepsLoad
1Squat (Barbell)26–10 reps@10
2Romanian Deadlift (Barbell)26–10 reps@10
3Standing Calf Raise26–10 reps@10
4Cable Crunch26–10 reps@10

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, BACK TO BASICS is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

BACK TO BASICS is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

BACK TO BASICS is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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