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The Basics

by NeTeRo

Program Description

Push Legs Pull Arms rest Legs rest Be basic. Be muscular No bulsh*t

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 02, 2024 09:48
  • Last Edited
    Jun 18, 2025 12:42

Summary

**The Basics** is a comprehensive 4-week program designed for those ready to build a solid foundation in strength training. With five days of focused workouts each week, you'll tackle essential movements targeting legs, push, and pull muscle groups. This program emphasizes proper form and progressive overload, ensuring you gain strength and confidence in your lifts. Perfect for anyone looking to enhance their overall fitness in a garage gym setting, each session is structured to push you to your limits while allowing for recovery. Get ready to master the fundamentals and transform your training routine!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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)
4
-
2
Pec Fly (Dumbbell)
4
-
3
Incline Bench Press (Barbell)
4
-
4
Single Arm Overhead Tricep Extension
3
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pec Fly (Dumbbell)
4
-
3
Incline Bench Press (Barbell)
4
-
4
Single Arm Overhead Tricep Extension
3
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pec Fly (Dumbbell)
4
-
3
Incline Bench Press (Barbell)
4
-
4
Single Arm Overhead Tricep Extension
3
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pec Fly (Dumbbell)
4
-
3
Incline Bench Press (Barbell)
4
-
4
Single Arm Overhead Tricep Extension
3
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
-
2
Lat Pulldown
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
-
2
Lat Pulldown
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
-
2
Lat Pulldown
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
-
2
Lat Pulldown
4
-
3
Bicep Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Single Arm Overhead Tricep Extension
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Kickback
3
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Single Arm Overhead Tricep Extension
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Kickback
3
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Single Arm Overhead Tricep Extension
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Kickback
3
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Single Arm Overhead Tricep Extension
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Kickback
3
-
7
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
4
-
4
Lying Leg Curl
4
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
4 Sets
-
2
Leg Press (45 Degrees)
4 Sets
-
3
Leg Extension
4 Sets
-
4
Lying Leg Curl
4 Sets
-
Day 3
1
Single Arm Row (Dumbbell)
4 Sets
-
2
Lat Pulldown
4 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Pec Fly (Dumbbell)
4 Sets
-
3
Incline Bench Press (Barbell)
4 Sets
-
4
Single Arm Overhead Tricep Extension
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
6
Skull Crusher
3 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
-
2
Hammer Curl
4 Sets
-
3
Single Arm Overhead Tricep Extension
4 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Tricep Kickback
3 Sets
-
7
Face Pull
3 Sets
-
Day 5
1
Squat (Barbell)
4 Sets
-
2
Leg Press (45 Degrees)
4 Sets
-
3
Leg Extension
4 Sets
-
4
Lying Leg Curl
4 Sets
-