BeginnerFree

Curtis New (1)

New Program to distribute Legs

Jay C.· Apr 2026

Free on iOS & Android

Overview

Length

6 weeks

Days / week

5 days

Level

Novice

Goal

Strength

Equipment

Full Gym

Session length

80 min

**Curtis New** is an intensive 1-week program designed to elevate your strength and conditioning with a focused 5-day split. This program targets all major muscle groups through a variety of exercises, including Dumbbell Bench Press, Seated Rows, and Plank variations, ensuring a balanced approach to upper body, arms, and core development. Each workout incorporates progressive intensity levels, allowing you to challenge yourself and track your progress effectively. Get ready to push your limits and see real results in just one week!

Who it's for

Beginners new to structured strength training

Athletes focused on maximal strength

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Upper Back

13.9%

Triceps

12.2%

Biceps

12.2%

Front Delts

11.9%

Lats

10.7%

Middle Delts

8.5%

Chest

6.3%

Abs

6.3%

Rear Delts

5.6%

Quadriceps

3.4%

Forearms

2.9%

Hamstrings

2.4%

Glutes

2.4%

Lower Back

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8 reps	@7
		1	8 reps	@8
		2	6 reps	@9
2	Incline Bench Press (Dumbbell)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
3	Shoulder Press (Machine)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
4	Lateral Raise (Dumbbell)	1	15 reps	@7
		1	15 reps	@8
		1	15 reps	@9
5	Cable Incline Chest Fly (Low To High)	1	15 reps	@8
		1	15 reps	@9
6	Overhead Tricep Extension (Cable)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
7	Leg Extension	1	12 reps	@6
		1	12 reps	@7
		1	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	1	10 reps	@6
		1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
2	Chest Supported Row (Machine)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
3	Seated Row (Cable)	1	12 reps	@7
		1	12 reps	@8
		1	12 reps	@9
4	Rear Delt Fly (Cable)	1	15 reps	@7
		1	15 reps	@8
		1	15 reps	@9
5	Bicep Curl (Dumbbell)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
6	Hammer Curl (Dumbbell)	1	12 reps	@7
		1	12 reps	@8
		1	0 reps	—
7	Seated Hamstring Curl	1	12 reps	@7
		1	12 reps	@8
		1	12 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
2	Seated Row (Cable)	1	12 reps	@7
		1	12 reps	@8
		1	12 reps	@9
3	Lat Pulldown (Close Grip)	1	12 reps	@7
		1	12 reps	@8
		1	12 reps	@9
4	Lateral Raise (Dumbbell)	1	15 reps	@7
		1	15 reps	@8
		1	15 reps	@9
5	Tricep Pushdown (Cable)	1	15 reps	@8
		1	15 reps	@9
6	Bayesian Curl	1	15 reps	@8
		1	15 reps	@9
7	Abs Crunch (Machine)	1	15 reps	@7
		1	15 reps	@8
		1	15 reps	@9
8	Hanging Leg Raise	1	12 reps	@7
		1	12 reps	@8
		1	12 reps	@9
9	Hip Extension	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Shoulder Press (Machine)	1	10 reps	@6
		1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
2	Lateral Raise (Cable)	3	20 reps	@7
3	Rear Delt Fly (Cable)	3	15 reps	@7
4	Preacher Curl (EZ Bar)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
5	Hammer Curl (Cable)	1	15 reps	@8
		1	15 reps	@9
		1	0 reps	—
6	Leg Extension	2	12 reps	@7

#	Exercise	Sets	Reps	Load
1	Chest Supported Row (Machine)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
2	Wide Grip Lat Pulldown	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
3	Incline Bench Press (Dumbbell)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
4	Cable Incline Chest Fly (Low To High)	1	15 reps	@8
		1	15 reps	@9
5	Face Pull	1	15 reps	@8
		1	15 reps	@9
6	Plank	3	1 min	@9
7	Decline Sit Up (Weighted)	1	12 reps	@7
		1	12 reps	@8
		1	12 reps	@9
8	Romanian Deadlift (Dumbbell)	2	10 reps	@8

Weeks 2–6 are in the app

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

Common questions

Yes, Curtis New (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 80 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.

Curtis New (1) is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Curtis New (1) 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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