BeginnerFree

Oshie

Transform your physique in 18 weeks with Oshie—54 focused workouts that build strength and confidence, one rep at a time. Let's get started!

Krystal S.· Feb 2026

Free on iOS & Android

Overview

Length

18 weeks

Days / week

3 days

Level

Beginner

Goal

Muscle

Equipment

Full Gym

Session length

60 min

**Oshie** is an 18-week bodybuilding program designed for beginners, featuring 54 training sessions that will transform your physique and build strength. Each workout lasts approximately 60 minutes and utilizes a full gym setup to target all major muscle groups effectively. With a focus on progressive overload, you'll engage in a variety of exercises including dumbbell bench presses, machine chest flies, and leg extensions, ensuring a well-rounded approach to muscle development. Get ready to commit to this structured plan and watch your body evolve week by week!

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13.1%

Front Delts

13.1%

Biceps

13.1%

Chest

9.8%

Hamstrings

9.8%

Middle Delts

6.6%

Lats

6.6%

Upper Back

6.6%

Quadriceps

6.6%

Forearms

4.9%

Glutes

3.3%

Calves

3.3%

Rear Delts

1.6%

Abductors

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Bench Press (Dumbbell)	4	10 reps
2	Chest Fly (Machine)	4	10 reps
3	Chest Press (Machine)	4	10 reps
4	Shoulder Press (Machine)	4	10 reps
5	Lateral Raise (Machine)	4	10 reps
6	Tricep Extension (Machine)	4	10 reps

#	Exercise	Sets	Reps
1	Bicep Curl (Dumbbell)	4	10 reps
2	Hammer Curl (Dumbbell)	4	10 reps
3	Bicep Curl (Barbell)	4	10 reps
4	Lat Pulldown	4	10 reps
5	Seated Wide-Grip Row (Cable)	4	10 reps

#	Exercise	Sets	Reps
1	Leg Extension	4	10 reps
2	Leg Press (45 Degrees)	4	10 reps
3	Leg Curl	4	10 reps
4	Lying Leg Curl	4	10 reps
5	Calf Raise (Machine)	4	12 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, Oshie 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 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 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.

Oshie is structured around 3 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.

Oshie 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.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android