Introduction to the Back To Basic Program

The Back To Basic program, meaning 'solid from the basics,' focuses on reinforcing the fundamental principles of body strengthening, moving away from the complexities of exercise. This program is designed to be easily followed by anyone, incorporating the four basic barbell free weights (squat, deadlift, bench press, overhead press), essential machine exercises, as well as pull-ups and dips.

Program Structure

The program is divided into three main categories: 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 lifting heavy weights, while Volume aims to accumulate a high number of reps 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%. The total training volume should always increase.

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, and start Volume sets with 3 sets, gradually increasing them.

Lv.3

In Lv.3, as completing 5 reps at Intensity becomes difficult, you gradually reduce the number of reps, tapering down. Maintain the 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 three 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 throughout the year. You can quickly taper for a specific date or estimate 1RM based on Intensity weights as needed.