Back to basics

by Lane T.

3 athletes joined

Program Description

Get strong and big

Program Overview

Level
Intermediate
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Jan 16, 2025 10:39
Last Edited
Jul 30, 2025 06:05

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.4%

Lats

9.9%

Upper Back

9.9%

Chest

9.6%

Glutes

9.3%

Front Delts

9.1%

Triceps

9.1%

Hamstrings

6.3%

Biceps

6.3%

Middle Delts

5.5%

Other

4.1%

Abs

3.3%

Lower Back

2.2%

Adductors

2.2%

Forearms

0.8%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Barbell)

4

6-8 reps

70%

2

Barbell Row

4

6-8 reps

70%

3

Bench Press (Barbell)

4

6-8 reps

70%

4

Bicep Curl (Barbell)

3

8-12 reps

65%

5

Kettlebell Swing

3

25 reps

-

Day 2

1

Deadlift (Barbell)

4

6-8 reps

70%

2

Overhead Press (Barbell)

4

6-8 reps

70%

3

Pull-Up (Weighted)

4

6-8 reps

70%

4

Bench Press (Close Grip)

3

8-12 reps

65%

5

Jump Rope

3

100 reps

-

Day 2

1

Deadlift (Barbell)

4 Sets

6-8 Reps

70%

2

Overhead Press (Barbell)

4 Sets

6-8 Reps

70%

3

Pull-Up (Weighted)

4 Sets

6-8 Reps

70%

4

Bench Press (Close Grip)

3 Sets

8-12 Reps

65%

5

Jump Rope

3 Sets

100 Reps

-

Day 1

1

Squat (Barbell)

4 Sets

6-8 Reps

70%

2

Barbell Row

4 Sets

6-8 Reps

70%

3

Bench Press (Barbell)

4 Sets

6-8 Reps

70%

4

Bicep Curl (Barbell)

3 Sets

8-12 Reps

65%

5

Kettlebell Swing

3 Sets

25 Reps

-