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Get strong unless it hurts
IntermediateFree

Get strong unless it hurts

Unleash your strength in 3 weeks—transform your body and push your limits with every rep, because strong feels good.

· Jul 2025
iOS & Android

Overview

Length
3 weeks
Days / week
7 days
Level
Intermediate
Goal
Muscle, Strength, Bodyweight Fitness
Equipment
Full Gym
Session length
50 min
**Get Strong Unless It Hurts** is a dynamic 3-week program designed to build strength and muscle through a blend of bodybuilding, powerlifting, and bodyweight exercises. Comprising 21 sessions, each lasting around 50 minutes, this intermediate-level plan challenges you with a variety of targeted workouts that incorporate machines, free weights, and bodyweight movements. Expect to push your limits while fostering proper recovery with strategic stretching sessions. Commit to this journey and unlock your true strength potential!

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 7 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
12.3%
Chest
11.3%
Front Delts
9.6%
Lats
8.8%
Abs
8.4%
Biceps
8.2%
Upper Back
7.3%
Quadriceps
5.1%
Middle Delts
5%
Hamstrings
5%
Glutes
3.5%
Forearms
3.4%
Lower Back
2.5%
Other
2.2%
Abductors
2.1%
Rear Delts
1.8%
Calves
1.7%
Adductors
1.7%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Lat Pulldown110 reps@8
18 reps@9
2Seal Row38 reps@10
3Smith Machine Row210 reps@8
18 reps@9.5
4Rear Delt Fly (Cable)212 reps@9
5Power Shrug115 reps@7.5
112 reps@8.5
110 reps@10
6Single Arm Iso Row110 reps@6.5
110 reps@8
110 reps@9
#ExerciseSetsRepsIntensity
1Bench Press (Barbell)110 reps@6
18 reps@7.5
16 reps@8.5
14 reps@10
2Incline Bench Press (Smith Machine)110 reps@6.5
18 reps@8.5
18 reps@10
3Chest Fly (Machine)115 reps@6
112 reps@7.5
18 reps@9.5
4Push Up212 reps@10
#ExerciseSetsRepsIntensity
1Preacher Curl (EZ Bar)112 reps@6.5
112 reps@7.5
112 reps@9
2Bicep Curl (Cable)110–12 reps@7
110–12 reps@8
18–10 reps@9.5
3Hammer Curl (Dumbbell)28 reps@8
4Tricep Pushdown (Cable)112 reps@7
110 reps@8
110 reps@9.5
5Skull Crusher (Barbell)18–10 reps@7.5
18–10 reps@9
6Dip (Bodyweight)18–12 reps@7
18–12 reps@8
18–12 reps@9
7Lateral Raise (Machine)110–12 reps@6.5
110–12 reps@7.5
110–12 reps@8.5
#ExerciseSetsRepsIntensity
1Stretching110 min@6.5
2Leg Press110–12 reps@6
110–12 reps@7
110–12 reps@8
110–12 reps@9.5
3Leg Extension18–10 reps@7
18–10 reps@8
18–10 reps@9
4Lying Leg Curl110–12 reps@6.5
110–12 reps@7
110–12 reps@7.5
110–12 reps@8.5
5Romanian Deadlift (Barbell)18–10 reps@7.5
18–10 reps@8.5
6Calf Raise (Machine)115–25 reps@7
115–25 reps@8
115–20 reps@10
7Hip Abductor (Machine)115 reps@6.5
115 reps@7.5
115 reps@8
8Hip Adductor (Machine)115 reps@6.5
215 reps@8
9Stretching15–10 min@6
#ExerciseSetsRepsIntensity
1Abs Crunch (Machine)18–12 reps@6
18–12 reps@7.5
18–12 reps@9
2Decline Sit Up (Bodyweight)110–15 reps@6.5
110–15 reps@8
110–15 reps@9
3Landmine Oblique Twist112 reps@6.5
112 reps@7.5
112 reps@8.5
4Side Bend (Dumbbell)110 reps@7.5
110 reps@8.5
110 reps@9
5Shoulder Press (Machine)110 reps@6.5
110 reps@8
18 reps@9
6Front Raise18 reps@7.5
18 reps@8
7Stretching15 min@6.5
#ExerciseSetsRepsIntensity
1Lat Pulldown110 reps@6
110 reps@7.5
110 reps@8
2Chest Press (Machine)110 reps@6.5
110 reps@8
110 reps@9
3Preacher Curl (Barbell)112 reps@6.5
112 reps@7
112 reps@8
4Tricep Extension (Cable)110 reps@6
110 reps@7
110 reps@8
5Lateral Raise (Cable)110 reps@6.5
110 reps@7.5
110 reps@8
6Pullover (Machine)110 reps@6.5
110 reps@8
110 reps@10
7Forearm Gripper112 reps@8
112 reps@8.5
112 reps@9
#ExerciseSetsRepsIntensity
1Run130 min@7
2Single Arm Kettlebell Swing18 reps@6.5
18 reps@8
18 reps@9
3Sit Up115 reps@6
115 reps@8
4Push Up112 reps@6.5
112 reps@8
112 reps@8.5

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Get strong unless it hurts is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Get strong unless it hurts is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Get strong unless it hurts is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android