Mixed Body Program
Strength Training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 2 | Lat Pulldown | 1 | 10 reps | — |
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 1 | 12 reps | — | ||
| 3 | Lat Pulldown (Single Arm) | 2 | 12 reps | @7 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @7 |
| 5 | Seated Row (Cable) | 1 | 10 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 6 | Single Arm Row (Cable) | 2 | 12 reps | @7 |
| 7 | Chest Fly (Machine) | 3 | 10 reps | @7 |
| 8 | Bicep Curl (Dumbbell) | 3 | 12 reps | @7 |
| 9 | Hammer Curl (Dumbbell) | 3 | 12 reps | @7 |
| 10 | Concentration Curl | 3 | 15 reps | @7 |
| 11 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps | @7 |
| 12 | Tricep Kickback | 2 | 15 reps | @7 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Leg Extension | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 4 | Hip Abductor (Machine) | 3 | 15 reps |
| 5 | Hip Adductor (Machine) | 3 | 15 reps |
| 6 | Goblet Squat | 3 | 12 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 8 | Front Raise | 3 | 10 reps |
| 9 | Single Leg Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 10 | Standing Calf Raise | 3 | 12 reps |
| 11 | Bicep Curl (Barbell) | 3 | 12 reps |
| 12 | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Underhand Lat Pulldown | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Bench Press (Dumbbell) | 3 | 10 reps |
| 5 | Seated Wide-Grip Row (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Decline Bench Press (Dumbbell) | 3 | 10 reps |
| 7 | Chest Fly (Cable) | 3 | 10 reps |
| 8 | Single Arm Row (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 9 | French Press | 3 | 12 reps |
| 10 | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 11 | Dip (Weighted) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 10 reps |
| 2 | Shoulder Press (Plate Loaded) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Rear Delt Fly (Machine) | 3 | 12 reps |
| 4 | Shoulder Press (Machine) | 3 | 12 reps |
| 5 | Leg Press | 3 | 12 reps |
| 6 | Lateral Raise (Cable) | 3 | 15 reps |
| 7 | Split Squat (Dumbbell) | 3 | 10 reps |
| 8 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 9 | Front Raise | 3 | 12 reps |
| 10 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 11 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 12 | Reverse Bicep Curl (Dumbbell) | 3 | 10 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mixed Body 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 4 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.
Mixed Body 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mixed Body 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
