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Base Pt studio strength size program

by Gabby M.

Program Description

Unlock your potential with the Base Pt Studio Strength Size Program, a focused 4-week journey designed for those ready to build strength and muscle. Committing just two days a week, you’ll engage in targeted workouts that emphasize progressive overload and compound movements, ensuring maximum results in minimal time. Perfect for lifters of all levels, this program will help you develop a solid foundation while enhancing your overall physique. Get ready to transform your strength and size with every session!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 11:38
  • Last Edited
    Jan 04, 2026 12:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Abs
10.5%
Triceps
10.5%
Upper Back
10.5%
Biceps
7.9%
Calves
5.3%
Front Delts
5.3%
Middle Delts
5.3%
Lats
5.3%
Adductors
2.6%
Lower Back
2.6%
Forearms
2.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10-12 reps
-
1B
Standing Calf Raise
1
10-12 reps
-
2
Push Up (Barbell)
1
10-12 reps
-
3
Row (Dumbell)
1
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Wide Grip Lat Pulldown
1
10-12 reps
-
7A
Bicep Curl (Dumbbell)
1
10-15 reps
-
7B
French Press
1
10-15 reps
-
8A
Abs Crunch (Bodyweight)
1
10-15 reps
-
8B
Oblique Rotation
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10-12 reps
-
1B
Standing Calf Raise
1
10-12 reps
-
2
Push Up (Barbell)
1
10-12 reps
-
3
Row (Dumbell)
1
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Wide Grip Lat Pulldown
1
10-12 reps
-
7A
Bicep Curl (Dumbbell)
1
10-15 reps
-
7B
French Press
1
10-15 reps
-
8A
Abs Crunch (Bodyweight)
1
10-15 reps
-
8B
Oblique Rotation
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10-12 reps
-
1B
Standing Calf Raise
1
10-12 reps
-
2
Push Up (Barbell)
1
10-12 reps
-
3
Row (Dumbell)
1
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Wide Grip Lat Pulldown
1
10-12 reps
-
7A
Bicep Curl (Dumbbell)
1
10-15 reps
-
7B
French Press
1
10-15 reps
-
8A
Abs Crunch (Bodyweight)
1
10-15 reps
-
8B
Oblique Rotation
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10-12 reps
-
1B
Standing Calf Raise
1
10-12 reps
-
2
Push Up (Barbell)
1
10-12 reps
-
3
Row (Dumbell)
1
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Wide Grip Lat Pulldown
1
10-12 reps
-
7A
Bicep Curl (Dumbbell)
1
10-15 reps
-
7B
French Press
1
10-15 reps
-
8A
Abs Crunch (Bodyweight)
1
10-15 reps
-
8B
Oblique Rotation
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10-12 reps
-
1B
Standing Calf Raise
1
10-12 reps
-
2
Push Up (Barbell)
1
10-12 reps
-
3
Row (Dumbell)
1
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Wide Grip Lat Pulldown
1
10-12 reps
-
7A
Bicep Curl (Dumbbell)
1
10-15 reps
-
7B
French Press
1
10-15 reps
-
8A
Abs Crunch (Bodyweight)
1
10-15 reps
-
8B
Oblique Rotation
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10-12 reps
-
1B
Standing Calf Raise
1
10-12 reps
-
2
Push Up (Barbell)
1
10-12 reps
-
3
Row (Dumbell)
1
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Wide Grip Lat Pulldown
1
10-12 reps
-
7A
Bicep Curl (Dumbbell)
1
10-15 reps
-
7B
French Press
1
10-15 reps
-
8A
Abs Crunch (Bodyweight)
1
10-15 reps
-
8B
Oblique Rotation
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10-12 reps
-
1B
Standing Calf Raise
1
10-12 reps
-
2
Push Up (Barbell)
1
10-12 reps
-
3
Row (Dumbell)
1
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Wide Grip Lat Pulldown
1
10-12 reps
-
7A
Bicep Curl (Dumbbell)
1
10-15 reps
-
7B
French Press
1
10-15 reps
-
8A
Abs Crunch (Bodyweight)
1
10-15 reps
-
8B
Oblique Rotation
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
10-12 reps
-
1B
Standing Calf Raise
1
10-12 reps
-
2
Push Up (Barbell)
1
10-12 reps
-
3
Row (Dumbell)
1
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
10-12 reps
-
6
Wide Grip Lat Pulldown
1
10-12 reps
-
7A
Bicep Curl (Dumbbell)
1
10-15 reps
-
7B
French Press
1
10-15 reps
-
8A
Abs Crunch (Bodyweight)
1
10-15 reps
-
8B
Oblique Rotation
1
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Goblet Squat
1 Set
10-12 Reps
-
1B
Standing Calf Raise
1 Set
10-12 Reps
-
2
Push Up (Barbell)
1 Set
10-12 Reps
-
3
Row (Dumbell)
1 Set
10-12 Reps
-
4
Romanian Deadlift (Dumbbell)
1 Set
8-12 Reps
-
5
Military Press (Barbell)
1 Set
10-12 Reps
-
6
Wide Grip Lat Pulldown
1 Set
10-12 Reps
-
7A
Bicep Curl (Dumbbell)
1 Set
10-15 Reps
-
7B
French Press
1 Set
10-15 Reps
-
8A
Abs Crunch (Bodyweight)
1 Set
10-15 Reps
-
8B
Oblique Rotation
1 Set
10-15 Reps
-
Day 2
1A
Goblet Squat
1 Set
10-12 Reps
-
1B
Standing Calf Raise
1 Set
10-12 Reps
-
2
Push Up (Barbell)
1 Set
10-12 Reps
-
3
Row (Dumbell)
1 Set
10-12 Reps
-
4
Romanian Deadlift (Dumbbell)
1 Set
8-12 Reps
-
5
Military Press (Barbell)
1 Set
10-12 Reps
-
6
Wide Grip Lat Pulldown
1 Set
10-12 Reps
-
7A
Bicep Curl (Dumbbell)
1 Set
10-15 Reps
-
7B
French Press
1 Set
10-15 Reps
-
8A
Abs Crunch (Bodyweight)
1 Set
10-15 Reps
-
8B
Oblique Rotation
1 Set
10-15 Reps
-