Flex and Fire Program
Reclaim Your Strength. Rebuild Your Confidence.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 8 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 3 | Shoulder Press (Machine) | 3 | 8 reps |
| Superset | |||
| 4A | Pec Deck (Machine) | 3 | 8 reps |
| 4B | Reverse Pec Deck | 3 | 8 reps |
| 5 | Cable Crunch | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8 reps |
| 7 | Push Up | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 3 | Hip Thrust (Barbell) | 3 | 8 reps |
| Superset | |||
| 4A | Hip Adductor (Machine) | 3 | 8 reps |
| 4B | Hip Abductor (Machine) | 3 | 8 reps |
| 5 | Reverse Lunge (Dumbbell) | 3 | 10 reps |
| 6 | Seated Calf Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 3 | 8 reps |
| 2 | Dumbbell Row | 3 | 8 reps |
| 3 | Lat Pulldown | 3 | 8 reps |
| 4 | Reverse Pec Deck | 3 | 8 reps |
| 5 | Abs Crunch (Machine) | 3 | 10 reps |
| 6 | Bicep Curl (Cable) | 3 | 8 reps |
| 7 | Seated Wide-Grip Row (Cable) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 8 reps |
| 2 | Hack Squat | 3 | 8 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 4 | Seated Calf Raise | 3 | 12 reps |
| 5 | Lunge (Bodyweight) | 3 | 12 reps |
| Superset | |||
| 6A | Hip Adductor (Machine) | 3 | 8 reps |
| 6B | Hip Adductor (Machine) | 3 | 8 reps |
| 7 | Cable Crunch | 3 | 8 reps |
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, Flex and Fire Program 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 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.
Flex and Fire Program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Flex and Fire Program 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
