Personalized Programs: a training plan built around you
Tell Boostcamp your goal, schedule, equipment and injuries, and get a complete multi-week training program designed around you.
What are Personalized Programs?
Personalized Programs builds a complete training program around you. Answer a short questionnaire about your goal, experience, schedule, equipment, injuries and focus areas, and Boostcamp Pro lays out a full multi-week plan with phases, training days, exercises, sets and reps. Not quite right? Adjust it by hand, or ask for changes and regenerate it before you start.
Fits your real week
Train 3 to 6 days a week, with anything from a full gym to dumbbells at home, for a program of up to 12 weeks.
Works around injuries
Flag knees, shoulders, back or other problem areas, and they're taken into account when your exercises are chosen.
Progresses with you
Pair it with Auto Progression and Boostcamp sets your next weights from every session you log, from week one to the last.
- Inputs
- Goal, level, days per week (3 to 6), equipment, length, volume, injuries, focus areas
- Program length
- Up to 12 weeks; 8 to 12 recommended
- Output
- Phases, days, exercises, sets and reps or rep ranges
- Price
- Generate one for free; starting it requires Pro
How a personalized program is built
- 1
Pick your goal and training level
Choose one or more goals (build muscle, gain strength, lose fat, improve athleticism, bodyweight fitness) and your level: beginner (0 to 1 year), intermediate (1 to 3 years) or advanced (3+ years).
- 2
Set your schedule and equipment
Choose 3 to 6 training days per week and your equipment: Full Gym, Garage Gym, Dumbbell Only, At Home, or a specific list. Then pick a program length and a low, medium or high volume preference.
- 3
Note injuries and focus areas
Flag injuries (ankle, knee, wrist, shoulder, chest, elbow, back, neck) and choose focus areas such as chest, arms, glutes or a balanced split. There's a free-text box for anything else.
- 4
Review, adjust, then start
Boostcamp lays out phases, training days, exercises and sets with reps or rep ranges. Adjust it by hand in the program builder, ask for changes and regenerate, or retake the questionnaire. Save it and start it with Pro.
What makes a workout program personalized?
A personalized workout program is one built around an individual lifter's circumstances rather than a general audience: their goal, training experience, weekly schedule, available equipment, and any injuries or recovery limits. A ready-made program makes those choices for a typical lifter; a personalized one makes them for you.
Each input changes something concrete. The goal sets the emphasis, such as heavier compound lifts for strength or more total sets for muscle growth. Experience affects how much volume and complexity a lifter can recover from. Days per week determine how the work is split across the week, equipment limits which exercises are possible, and injuries rule out or modify movements that aggravate them.
Personalization is not the same as a program that adjusts itself every week. A plan can fit you well on day one and still need progression as you get stronger, which is a separate decision about how weight and reps increase over time.
Boostcamp's Personalized Programs builds a multi-week plan from a questionnaire covering these inputs, and Boostcamp's Auto Progression can suggest the weights from week to week.
Two lifters, two questionnaires
Two hypothetical lifters answer Boostcamp's questionnaire differently. The last column describes what each answer controls in the generated plan, not the specific exercises the generator picks. Equipment descriptions are the questionnaire's own.
| Question | Lifter A | Lifter B | What the answer shapes |
|---|---|---|---|
| Goal | Build muscle | Gain strength | Emphasis: hypertrophy-focused volume and exercise selection, or heavy compound lifts with recovery |
| Training level | Beginner (0 to 1 year) | Intermediate (1 to 3 years) | Exercise choice, intensity and progression |
| Days per week | 3 | 5 | Number of training days in each week of the plan |
| Equipment | Dumbbell Only (dumbbells or kettlebells only) | Garage Gym (barbell, squat rack, some dumbbells) | Which exercises are possible |
| Program length | 8 weeks | 12 weeks | Number of weeks in the plan |
| Volume | Low | Medium | How much work each week contains |
| Injuries and focus | Knee flagged; glutes as a focus area | None; balanced split | Which exercises are chosen or avoided, and which muscles get extra attention |
Tips for using Personalized Programs
- Answer training level by consistent years Count the time you've trained regularly, not how long you've had a gym membership. Overstating experience tends to produce more volume than you can recover from.
- Pick days you can keep for the whole program Choose the number of days you can train every week for 8 to 12 weeks, not your best-case week. You can always add a session later.
- Use the free-text box The questionnaire's note field is the place for anything the options don't cover, such as an exercise you can't do or a sport you also train for.
- Review before you start Read through the phases and days, then edit by hand in the program builder or request changes and regenerate. Your first generation is free, so you can see the plan before deciding on Pro.
- Turn on Auto Progression for weights Generated plans set sets and reps, not weights. With Auto Progression on, Boostcamp suggests your next weights from what you log.
What a personalized program doesn't include
Generated programs prescribe sets and reps or rep ranges, not starting weights or RPE targets. You pick weights in your first session; with Auto Progression turned on, Boostcamp then suggests your next weights from what you log. Deload weeks are only included if you ask for them.
Popular beginner programs in the library
Prefer a ready-made plan? These beginner programs are among the most popular in Boostcamp's library.
Better together in Boostcamp Pro
Get a plan built around you, let Boostcamp set your weights every session, and watch your Strength Score climb. Pro also adds 20+ exclusive coach programs.
Learn more
Related features
Frequently asked questions
A personalized workout program is built around one lifter's goal, experience, schedule, equipment and injuries, rather than written for a typical lifter. Boostcamp's Personalized Programs collects these through a short questionnaire.
You can generate one personalized program in Boostcamp for free to see what it looks like. Starting it, and generating more, requires Boostcamp Pro.
Boostcamp asks for your goal, training level, days per week, equipment, program length, volume preference, injuries and focus areas, plus an optional note.
A Boostcamp personalized program can run up to 12 weeks, and 8 to 12 weeks is recommended.
Yes. You can edit a Boostcamp personalized program manually in the program builder, request changes and regenerate it, or retake the questionnaire.
No. A Boostcamp personalized program prescribes sets and reps or rep ranges. Pair it with Auto Progression and Boostcamp suggests your next weights from what you log.