10 Week Full Body Strength and Mobility
Maintain strength, improve mobility (focus on hamstrings, quads, hips, and pelvic floor), support fat loss, and allow recovery.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @6 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 2 | Bent Over Row (Barbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @6 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 4 | Lat Pulldown (Neutral Grip) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 5 | Tricep Pushdown (Cable) | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @8 | ||
| 6 | Pec Stretch | 1 | 0.5–1 min | — |
| 1 | 0.5–1 min | — | ||
| 1 | 0.5–1 min | — | ||
| 7 | Foam Roll Thoracic Spine | 1 | 0.5–1 min | — |
| 1 | 0.5–1 min | — | ||
| 1 | 0.5–1 min | — | ||
| 8 | Banded Shoulder Dislocates | 1 | 0.5–1 min | — |
| 1 | 0.5–1 min | — | ||
| 1 | 0.5–1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 30–45 min | — |
| 2 | Supine Hamstring Stretch | 1 | 0.75 min | — |
| 1 | 0.75 min | — | ||
| 3 | Jefferson Curls | 1 | 6 reps | @1 |
| 1 | 6 reps | @1 | ||
| 4 | RDL Reach Stretch | 1 | 6 reps | — |
| 1 | 6 reps | — | ||
| 5 | Couch Stretch | 1 | 0.75 min | — |
| 1 | 0.75 min | — | ||
| 6 | Standing Quad Stretch | 1 | 0.75 min | — |
| 1 | 0.75 min | — | ||
| 7 | 90/90 Hip Flow | 1 | 6 reps | — |
| 1 | 6 reps | — | ||
| 8 | Squat Hold | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 9 | Diaphragmatic Breathing | 1 | 5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 8 reps | @6 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps | @5 |
| 1 | 8 reps | @5 | ||
| 1 | 8 reps | @5 | ||
| 3 | Leg Curl | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 4 | Step-Up (Weighted) | 1 | 10 reps | @6 |
| 1 | 10 reps | @6 | ||
| 1 | 10 reps | @6 | ||
| 5 | Calf Raise (Leg Press) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 6 | Dead Bug | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 7 | Side Plank | 1 | 0.5 min | — |
| 1 | 0.5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 30–45 min | — |
| 2 | Supine Hamstring Stretch | 1 | 0.75 min | — |
| 1 | 0.75 min | — | ||
| 3 | Jefferson Curls | 1 | 6 reps | @1 |
| 1 | 6 reps | @1 | ||
| 4 | RDL Reach Stretch | 1 | 6 reps | — |
| 1 | 6 reps | — | ||
| 5 | Couch Stretch | 1 | 0.75 min | — |
| 1 | 0.75 min | — | ||
| 6 | Standing Quad Stretch | 1 | 0.75 min | — |
| 1 | 0.75 min | — | ||
| 7 | 90/90 Hip Flow | 1 | 6 reps | — |
| 1 | 6 reps | — | ||
| 8 | Squat Hold | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 9 | Diaphragmatic Breathing | 1 | 5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 1 | 5 reps | @5 |
| 1 | 5 reps | @5 | ||
| 1 | 5 reps | @5 | ||
| 1 | 5 reps | @5 | ||
| 2 | Dip (Assisted) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 3 | Pull-Up (Assisted) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 4 | Incline Chest Press (Machine) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5 | Dead Hang | 1 | 0.75 min | — |
| 1 | 0.75 min | — | ||
| 1 | 0.75 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stair Climber | 1 | 45 min |
| 2 | Bike | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stair Climber | 1 | 45 min |
| 2 | Bike | 1 | 15 min |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 10 Week Full Body Strength and Mobility is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
10 Week Full Body Strength and Mobility 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
10 Week Full Body Strength and Mobility 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
