All LevelsFree

LSP

Transform your strength and endurance in just 12 weeks—commit to 6 days a week and unleash your true potential with LSP.

Bhavin S.· Mar 2026

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Beginner, Intermediate, Advanced

Goal

Women's

Equipment

Garage Gym

Session length

50 min

What LSP Stands For ::: Longevity Train in a way that you can still lift hard at 50+. Strength Preserve muscle while cutting. Strength = insurance against aging. Protocol Structured. Intentional. Repeatable. Not random workouts. Transform your fitness journey with the LSP program, a comprehensive 12-week training plan designed for dedicated lifters. Committing to six days a week, you'll engage in a balanced mix of strength training, conditioning, and recovery to maximize your results. Each week builds on the last, ensuring progressive overload and continuous improvement. Get ready to push your limits and achieve the gains you've been striving for!

Who it's for

Athletes of all experience levels

Athletes focused on women's

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Abs

25.4%

Glutes

11.3%

Hamstrings

10%

Quadriceps

8.7%

Forearms

6.7%

Upper Back

6.2%

Triceps

5.6%

Front Delts

4.6%

Lats

4.6%

Chest

3.6%

Lower Back

3.6%

Biceps

3.1%

Middle Delts

2.6%

Adductors

2.1%

Cardio

Rear Delts

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Goblet Squat	1	10–12 reps	—
		1	10–12 reps	—
		1	10–12 reps	—
2	Low Incline Bench Press (Dumbbell)	1	12 reps	@9
		1	20 reps	@9
3	Incline Chest Fly (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
4	Skull Crusher (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
Superset
5A	Squat (Bodyweight)	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5B	Sit Up	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5C	Suitcase Carry	1	40 reps	—
		1	40 reps	—
		1	40 reps	—
		1	40 reps	—
		1	40 reps	—

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Dumbbell)	1	10–12 reps	—
		1	10–12 reps	—
		1	10–12 reps	—
2	Bent Over Row (Dumbbell)	1	12 reps	@9
		1	20 reps	@9
3	W-Raise (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
4	Incline Curl (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
Superset
5A	Hip Thrust (Bodyweight)	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5B	Sit Up	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5C	Suitcase Carry	1	40 reps	—
		1	40 reps	—
		1	40 reps	—
		1	40 reps	—
		1	40 reps	—

#	Exercise	Sets	Reps
1	Cardio (Zone 2)	1	30 min

#	Exercise	Sets	Reps	Load
1	Front Squat (Dumbbell)	1	10–12 reps	—
		1	10–12 reps	—
		1	10–12 reps	—
2	Seated Shoulder Press (Dumbbell)	1	12 reps	@9
		1	20 reps	@9
3	Lateral Raise (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
4	Overhead Tricep Extension (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
Superset
5A	Push Up	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5B	Sit Up	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5C	Suitcase Carry	1	40 reps	—
		1	40 reps	—
		1	40 reps	—
		1	40 reps	—
		1	40 reps	—

#	Exercise	Sets	Reps	Load
1	Single Leg Deadlift	1	10–12 reps	—
		1	10–12 reps	—
		1	10–12 reps	—
2	Lat Pulldown (Neutral Grip)	1	12 reps	@9
		1	20 reps	@9
3	Face Pull	1	12–15 reps	@8
		1	12–15 reps	@8
4	Incline Hammer Curl (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
Superset
5A	Inverted Row	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5B	Sit Up	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5C	Suitcase Carry	1	40 reps	—
		1	40 reps	—
		1	40 reps	—
		1	40 reps	—
		1	40 reps	—

#	Exercise	Sets	Reps
1	Cardio (Zone 2)	1	30 min

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, LSP 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 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 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.

LSP is structured around 6 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.

LSP 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

1,000+ 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