The Basics

**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!

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

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Lying Leg Curl

Legs

Single Arm Row (Dumbbell)

Lat Pulldown

Bicep Curl (Dumbbell)

Bicep Curl (EZ Bar)

Pull

Bench Press (Barbell)

Pec Fly (Dumbbell)

Incline Bench Press (Barbell)

Single Arm Overhead Tricep Extension

Tricep Pushdown (Cable)

Skull Crusher

Push

Seated Shoulder Press (Dumbbell)

Hammer Curl

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Tricep Kickback

Face Pull

Arms

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