Back to the basics
6 Days a week. Bodybuilding focus.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 2km Row | 1 | 5 min | @7 |
| 2 | Pull-Up (Bodyweight) | 4 | — | @8 |
| 3 | Chest Supported Row (Machine) | 3 | 15 reps | @10 |
| 4 | Lat Prayer | 3 | 10 reps | @9 |
| 5 | Face Pull | 3 | 12 reps | @9 |
| 6 | Preacher Machine | 3 | 8 reps | @10 |
| 7 | Bicep Curl (EZ Bar) | 3 | 10 reps | @10 |
| 8 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 15 min | @7 |
| 2 | Deadlift (Barbell) | 2 | 8 reps | @8 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @6 | ||
| 3 | Hack Squat | 4 | 10 reps | @8 |
| 4 | Leg Extension | 3 | 15 reps | @10 |
| 5 | Leg Curl | 3 | 15 reps | @10 |
| 6 | Ab Wheel | 3 | — | @10 |
| 7 | Hanging Leg Raise | 3 | — | @9 |
| 8 | Abs Crunch (Machine) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 2km Row | 1 | 5 min | @7 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @9 |
| 3 | Chest Fly (Cable) | 4 | 15 reps | @10 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 6 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps | @10 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 2km Row | 1 | 5 min | @7 |
| 2 | Pull-Up (Bodyweight) | 4 | — | @8 |
| 3 | Chest Supported Row (Machine) | 3 | 15 reps | @10 |
| 4 | Lat Prayer | 3 | 10 reps | @9 |
| 5 | Face Pull | 3 | 12 reps | @9 |
| 6 | Preacher Machine | 3 | 8 reps | @10 |
| 7 | Bicep Curl (EZ Bar) | 3 | 10 reps | @10 |
| 8 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 15 min | @7 |
| 2 | Squat (Barbell) | 2 | 8 reps | @8 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @6 | ||
| 3 | Leg Press | 4 | 10 reps | @8 |
| 4 | Leg Extension | 3 | 15 reps | @10 |
| 5 | Leg Curl | 3 | 15 reps | @10 |
| 6 | Ab Wheel | 3 | — | @10 |
| 7 | Hanging Leg Raise | 3 | — | @9 |
| 8 | Abs Crunch (Machine) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 2km Row | 1 | 5 min | @7 |
| 2 | Bench Press (Barbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 1 | 3 reps | @9 | ||
| 1 | 8 reps | @7 | ||
| 3 | Chest Fly (Cable) | 4 | 15 reps | @10 |
| 4 | Shoulder Press (Machine) | 3 | 8 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps | @10 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Back to the 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 12 weeks are fully unlocked.
This program is built around a full 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 90 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 the basics is structured around 6 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 12 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 the 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
