IntermediateFree

Raw and rugged

Program should build my CV Calorie intake: 1877 Fat : 272 g Protein: 150g Carbs : 138 g

steven sebastian· Mar 2026

Free on iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate

Goal

Strength, Muscle

Equipment

Garage Gym

Session length

60 min

This workout is specifically designed for everyone with limited equipments and wants and get brutally strong

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Glutes

11.7%

Quadriceps

11.7%

Upper Back

10.4%

Front Delts

9.1%

Triceps

Hamstrings

7.8%

Chest

6.4%

Lats

5.3%

Biceps

5.2%

Middle Delts

5.2%

Neck

5.2%

Forearms

3.9%

Abs

2.6%

Lower Back

1.3%

Adductors

1.3%

Calves

1.3%

Abductors

1.3%

Rear Delts

1.3%

Week 1 Workouts

#	Exercise	Sets
1	Stiff Leg Deadlift	2
2	Sumo Deadlift	3
3	Leg Extension	2
4	Squat (Barbell)	2
5	Standing Behind Neck Shoulder Press (Barbell)	2
6	Calf Raise (Machine)	1
7	Leg Press (45 Degrees)	2
8	One Arm Lateral Raise (Dumbbell)	2
9	Wrist Curls	2

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	3	0 reps
2	Power Shrug	2	0 reps
3	Pec Deck (Machine)	2	0 reps
4	Tricep Rope Push Down (Cable)	2	0 reps
5	Chin-Up (Weighted)	2	0 reps
6	Bicep Curl (Barbell)	2	0 reps
7	Chest Supported Row (Machine)	2	0 reps
Superset
8A	Neck Flexion	2	0 reps
8B	Neck Extension	2	0 reps

#	Exercise	Sets
1	Stiff Leg Deadlift	2
2	Sumo Deadlift	3
3	Leg Extension	2
4	Squat (Barbell)	2
5	Standing Behind Neck Shoulder Press (Barbell)	2
6	Calf Raise (Machine)	1
7	Leg Press (45 Degrees)	2
8	One Arm Lateral Raise (Dumbbell)	2
9	Wrist Curls	2

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	2	0 reps
2	Front Raise	2	0 reps
3	Power Shrug	2	0 reps
4	Pec Deck (Machine)	2	0 reps
5	Tricep Rope Push Down (Cable)	2	0 reps
6	Chin-Up (Weighted)	2	0 reps
7	Bicep Curl (Barbell)	2	0 reps
8	Chest Supported Row (Machine)	2	0 reps
Superset
9A	Neck Flexion	2	0 reps
9B	Neck Extension	2	0 reps
10	Single Arm High Row (Cable)	2	0 reps

Weeks 2–18 are in the app

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

Common questions

Yes, Raw and rugged is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a garage 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 60 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.

Raw and rugged 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Raw and rugged 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android