Introduction to the Back To Basic Program

Back To Basic means "solid from the basics," focusing on fundamental principles for strengthening the body, free from the complexities of exercise. This program emphasizes the four basic barbell free weight exercises (squat, deadlift, bench press, overhead press), essential machine exercises, and includes pull-ups and dips, making it easy for anyone to follow.

Program Structure

The program is divided into Main exercises, Supplemental exercises with similar movements, and Accessory exercises targeting related muscles. Initially, you can start with just the Main exercises, but over time, it's beneficial to add Supplemental and Accessory exercises.

Main training is split into Intensity and Volume. Intensity focuses on heavy weights, while Volume aims to accumulate a large amount with lighter weights. It's crucial to increase the weight for Intensity each week, with Volume increasing proportionally.

If you succeed in Intensity, increase the weight by 2.5kg for lower body and 1.25kg for upper body the following week. Set Volume at 85% of the previous Intensity, but if it's too challenging, you can reduce it to 80%, 75%, or even 70%. Always ensure the total training volume increases.

Differences by Program Level

Lv.2

In Lv.2, Back Off sets and Volume sets increase after Intensity. You can skip Back Off sets if needed, starting Volume sets at 3 sets and gradually increasing.

Lv.3

In Lv.3, as 5 reps of Intensity become difficult, gradually reduce the number of reps while tapering. Maintain Volume as much as possible while increasing the weight.

Lv.4

Lv.4 is for when growth stalls after several cycles. Use the same weight weekly, increasing it every 3 weeks.

In Case of Failure

If you fail at Intensity, repeat the same program a week later. If you fail again, consider reducing the weight by 10% or changing the level.

1RM Measurement

This program is designed to allow 1RM measurement at any time of the year. You can quickly taper for a specific date or estimate 1RM based on Intensity weights as needed.