Fitness First LK
Fat lose
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 15 reps | @6 |
| 2 | Bent Over Row (Barbell) | 3 | 15 reps | @7 |
| 3 | One Arm Row (D/B) | 3 | 15 reps | @7 |
| 4 | Bicep Curl (Cable) | 3 | 15 reps | @7 |
| 5 | Hammer Curl | 3 | 15 reps | @6 |
| 6 | Wrist Curls | 3 | 15 reps | @7 |
| 7 | Abs Crunch (Machine) | 3 | 20 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jumping Jack | 3 | 15 reps | @6.5 |
| 2 | Mountain Climber | 3 | 15 reps | @6.5 |
| 3 | Jump Squat | 3 | 15 reps | @6.5 |
| 4 | Med Ball Slam | 3 | 15 reps | @6 |
| 5 | Battle Ropes | 3 | 5 min | @6.5 |
| 6 | Lying Leg Raise | 3 | 15 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pullover (Dumbbell) | 3 | 15 reps | @7 |
| 2 | Chest Press (Machine) | 3 | 15 reps | @7 |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 15 reps | @7 |
| 4 | Front Raise (F/X) Bar | 3 | 15 reps | @6.5 |
| 5 | Bench Press (Barbell) | 3 | 15 reps | @6.5 |
| 6 | Lying Side Lateral Raise | 3 | 15 reps | @6.5 |
| 7 | Shrug (Dumbbell) | 3 | 15 reps | @6.5 |
| 8 | Chest Fly (Cable) | 3 | 15 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 15 reps | @7 |
| 2 | Leg Extension | 3 | 15 reps | @7 |
| 3 | Leg Press | 3 | 15 reps | @7 |
| 4 | Sumo Squat | 3 | 15 reps | @6.5 |
| 5 | Calf Raise (Machine) | 3 | 15 reps | @6.5 |
| 6 | Triceps Push Down (Machine) | 3 | 15 reps | @6 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @6 |
| 8 | Tricep Kickback | 3 | 15 reps | @6 |
| 9 | Lying Leg Curl | 3 | 15 reps | @6.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Fitness First LK is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.
Fitness First LK is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Fitness First LK 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
