logo
BoostcampPNG

Basic Program

by Lawrence R.
1 athletes joined

Program Description

Basic 3 day per week upper lower split program

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 08, 2025 06:22
  • Last Edited
    Jun 18, 2025 08:23

Summary

The Basic Program is an 8-week strength training journey designed for those ready to build a solid foundation. Comprising three sessions per week, you'll focus on upper body, core and lower body, and full-body workouts, utilizing a mix of machines and bodyweight exercises. Each session targets key muscle groups with a blend of supersets and traditional sets, ensuring you maximize your time in the gym. Perfect for beginners and those looking to refine their technique, this program will help you increase strength and endurance while setting the stage for future fitness goals. Get ready to elevate your training!
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
70%
2
Chest Press (Machine)
3
10-12 reps
70%
3
Lat Pulldown
3
10-12 reps
70%
4A
Tricep Pushdown (Cable)
3
10-12 reps
70%
4B
Bicep Curl (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Lat Pulldown
3
10-12 reps
75%
4A
Tricep Pushdown (Cable)
3
10-12 reps
75%
4B
Bicep Curl (Cable)
3
10-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
80%
2
Chest Press (Machine)
3
10-12 reps
80%
3
Lat Pulldown
3
10-12 reps
80%
4A
Tricep Pushdown (Cable)
3
10-12 reps
80%
4B
Bicep Curl (Cable)
3
10-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
85%
2
Chest Press (Machine)
3
10-12 reps
85%
3
Lat Pulldown
3
10-12 reps
85%
4A
Tricep Pushdown (Cable)
3
10-12 reps
85%
4B
Bicep Curl (Cable)
3
10-12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
90%
2
Chest Press (Machine)
3
10-12 reps
90%
3
Lat Pulldown
3
10-12 reps
90%
4A
Tricep Pushdown (Cable)
3
10-12 reps
90%
4B
Bicep Curl (Cable)
3
10-12 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Lat Pulldown
3
10-12 reps
75%
4A
Tricep Pushdown (Cable)
3
10-12 reps
75%
4B
Bicep Curl (Cable)
3
10-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
90%
2
Chest Press (Machine)
3
10-12 reps
90%
3
Lat Pulldown
3
10-12 reps
90%
4A
Tricep Pushdown (Cable)
3
10-12 reps
90%
4B
Bicep Curl (Cable)
3
10-12 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
60%
2
Chest Press (Machine)
3
10-12 reps
60%
3
Lat Pulldown
3
10-12 reps
60%
4A
Tricep Pushdown (Cable)
3
10-12 reps
60%
4B
Bicep Curl (Cable)
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7
1B
Plank
3
0.5-0.75 mins
RPE 7
1C
Rowing
3
1-2 mins
RPE 7
2
Leg Press
3
10-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7
1B
Plank
3
0.5-0.75 mins
RPE 7
1C
Rowing
3
1-2 mins
RPE 7
2
Leg Press
3
10-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 8
1B
Plank
3
0.5-0.75 mins
RPE 8
1C
Rowing
3
1-2 mins
RPE 8
2
Leg Press
3
10-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 8
1B
Plank
3
0.5-0.75 mins
RPE 8
1C
Rowing
3
1-2 mins
RPE 8
2
Leg Press
3
10-12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 10
1B
Plank
3
0.5-0.75 mins
RPE 7
1C
Rowing
3
1-2 mins
RPE 7
2
Leg Press
3
10-12 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7
1B
Plank
3
0.5-0.75 mins
RPE 7
1C
Rowing
3
1-2 mins
RPE 7
2
Leg Press
3
10-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
1B
Plank
3
0.5-0.75 mins
RPE 9
1C
Rowing
3
1-2 mins
RPE 9
2
Leg Press
3
10-12 reps
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 6
1B
Plank
3
0.5-0.75 mins
RPE 6
1C
Rowing
3
1-2 mins
RPE 6
2
Leg Press
3
10-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
70%
2
Lat Pulldown
3
10-12 reps
70%
3
Shoulder Press (Machine)
3
10-12 reps
70%
4
Goblet Squat
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
75%
2
Lat Pulldown
3
10-12 reps
75%
3
Shoulder Press (Machine)
3
10-12 reps
75%
4
Goblet Squat
3
10-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
80%
2
Lat Pulldown
3
10-12 reps
80%
3
Shoulder Press (Machine)
3
10-12 reps
80%
4
Goblet Squat
3
10-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
85%
2
Lat Pulldown
3
10-12 reps
85%
3
Shoulder Press (Machine)
3
10-12 reps
85%
4
Goblet Squat
3
10-12 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
90%
2
Lat Pulldown
3
10-12 reps
90%
3
Shoulder Press (Machine)
3
10-12 reps
90%
4
Goblet Squat
3
10-12 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
75%
2
Lat Pulldown
3
10-12 reps
75%
3
Shoulder Press (Machine)
3
10-12 reps
75%
4
Goblet Squat
3
10-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
95%
2
Lat Pulldown
3
10-12 reps
95%
3
Shoulder Press (Machine)
3
10-12 reps
95%
4
Goblet Squat
3
10-12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
60%
2
Lat Pulldown
3
10-12 reps
60%
3
Shoulder Press (Machine)
3
10-12 reps
60%
4
Goblet Squat
3
10-12 reps
60%
Week 1
1 / 8 Weeks
Day 1
1
Seated Row (Cable)
3 Sets
10-12 Reps
70%
2
Chest Press (Machine)
3 Sets
10-12 Reps
70%
3
Lat Pulldown
3 Sets
10-12 Reps
70%
4A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
70%
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
70%
Day 2
1A
Abs Crunch (Bodyweight)
3 Sets
10-12 Reps
@7
1B
Plank
3 Sets
0.5-0.75 mins
@7
1C
Rowing
3 Sets
1-2 mins
@7
2
Leg Press
3 Sets
10-12 Reps
70%
Day 3
1
Face Pull
3 Sets
10-12 Reps
70%
2
Lat Pulldown
3 Sets
10-12 Reps
70%
3
Shoulder Press (Machine)
3 Sets
10-12 Reps
70%
4
Goblet Squat
3 Sets
10-12 Reps
70%