Sophie Thomson

Sophie Thomson

Back To Basics

Back To Basics

Reset. Realign. Rebuild

Ready to reset and recharge? This Back to Basics program helps you master the essentials so you can build confidence, boost skills, and crush your goals. Simple, effective, and designed just for you — let’s get back to what really matters and move forward stronger.
Goal:
Progression
Weight lifting, Full Body
4 weeks program 3 days/week 30-45 mins
Level:
Beginner
Goal:
Progression
Weight lifting, Full Body
4 weeks program 3 days/week 30-45 mins
Level:
Beginner
cover image

About the program

Back To Basics - 4 week training programme Ready to reset, rebuild, and reignite your fitness journey? Back to Basics is a structured 4-week programme designed to help you master foundational movements, build strength, and boost your confidence—no matter your fitness level! With simple but effective workouts, habit tracker, and 24/7 support, this programme helps give you results you want. No gimmicks. No shortcuts. Just back to the basics

    Workouts

    20 minute Full Body Blast
    20 minute Full Body Blast
    5.0
    Gym, Cardio, HIIT, Toning, Abs & Core, Full Body, Beginner
    Lower Body
    Lower Body
    5.0
    Gym, Bodyweight, Strength, Lower Body, Glutes, Beginner
    Upper Body
    Upper Body
    5.0
    Gym, Bodyweight, Strength, Toning, Upper Body, Beginner
    Pop-up image

    Sign up to receive a FREE tdee calculator!

    Sign up and receive access to a tdee calculator! Plus occasional promotional emails from me.

    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Absolutely amazing, 100000% recommend!
    Georgia
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Offline Downloads
    Workout anywhere - even without internet connection
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Sophie Thomson

    .

    Hey! I'm Sophie, the face behind @sophtfit_. I'm a bodybuilder, health and fitness lover, and your new accountability partner! My journey started like many others: unsure, overwhelmed, and constantly chasing results that never came. I was always on the hunt for diets and methods of training in hopes for something to work. After a couple years of trial, error, and study of what actually works, I found not only my passion but my strength. Fitness has completely changed my life, and now I'm here to help change yours! From previous experiences, I understand how many would feel, so my workout plans are designed to build strength, confidence, and results that you can feel proud of. Whether your just beginning or looking to level up, I have something for you! Let's crush your goals together!

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Sophie will be right there to cheer you on.

    Bonus material

    24/7 Support! Feel free to message me anytime and I will get back to you within a few hours! Take control of your daily routines and build better habits with the Free Habit Tracker PDF! Whether you're working on fitness goals, mindfulness, productivity, or just trying to drink more water, this easy-to-use tracker helps you stay accountable and visualize your progress. Print it out, stick it on your wall, or keep it in your planner—this habit tracker is designed to keep you focused and consistent. MESSAGE me to receive!! x

    Frequently asked questions

    What do I need to participate?
    * You need a gym membership that has standard workout equipment * A positive attitude and dedication to the program
    How can I ask you questions or get support?
    Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. Otherwise, feel free to email me - sophtfit@gmail.com I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag [#BacktoBasics101] or feel free to shoot me a DM on IG.
    Are there any modifications for the exercises?
    * Currently, for this specific programme, modifications are not provided but if you shoot me a message I would love to help you out!
    What’s the schedule?
    * Weight training 3 times per week * 3 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk * 1 full rest day

    24/7 customer support

    support@playbookapp.io
    In-app chat support

    Stay in touch and get exclusive insights, special offers & more

    We only send emails occasionally and we respect your privacy
    POWERED BY PLAYBOOK