IntermediateFree

Body For Life

Jason F.· Mar 2025

5athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Intermediate

Goal

Athletics, Women's, Muscle

Equipment

Garage Gym

Session length

50 min

General Fitness and Body Recomposition Body for Life (BFL) is a 12-week nutrition and exercise program. The program utilizes a low-fat high-protein diet. It was created by Bill Phillips, a former competitive bodybuilder and previous owner of EAS, a manufacturer of nutritional supplements. It has been popularized by a bestselling book of the same name. This Portion only addressed the strength training component of the program, which is performed on Monday, Wednesday, and Friday Each Week. Tuesday, Thursday, and Saturday are 20 minute HIIT Workouts addressing the cardio component. Bill's Books related to this program are Body for Life and Eating for Life. The later is an excellent resource for the Diet component of this Program - that book is packed with recipes and tips for success.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

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

Muscle engagement

Front

Back

Triceps

14.3%

Upper Back

10.2%

Glutes

9.7%

Front Delts

9.2%

Biceps

9.2%

Hamstrings

7.9%

Abs

7.7%

Chest

6.1%

Lats

6.1%

Quadriceps

6.1%

Forearms

4.3%

Middle Delts

3.3%

Rear Delts

2.8%

Lower Back

1.5%

Adductors

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
2A	Bench Press (Barbell)	1	12 reps	@9
2B	Incline Bench Press (Dumbbell)	1	12 reps	@10
3	Bent Over Row (Barbell)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
4A	Bent Over Row (Barbell)	1	12 reps	@9
4B	Pull-Up (Assisted)	1	12 reps	@10
5	Seated Shoulder Press (Dumbbell)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
6A	Band Face Pull	1	12 reps	@10
6B	Seated Shoulder Press (Dumbbell)	1	12 reps	@9
7	Bicep Curl (Cable)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
8A	Bicep Curl (Cable)	1	12 reps	@9
8B	Hammer Curl (Dumbbell)	1	12 reps	@10
Superset
9A	Overhead Tricep Extension (Dumbbell)	1	12 reps	@10
9B	Tricep Pushdown (Cable)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8

#	Exercise	Sets	Reps	Load
1	Abs Crunch (Bodyweight)	1	12 reps	@5
		1	16 reps	@6
		1	20 reps	@7
		1	24 reps	@8
Superset
2A	Abs Crunch (Bodyweight)	1	28 reps	@9
2B	Plank With Alternating Heel Raises	1	15 reps	@10
3	Pull Through (Cable)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
4A	Glute Bridge (Bodyweight)	1	20 reps	@10
4B	Pull Through (Cable)	1	12 reps	@9
5	Squat (Low Bar)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
6A	Squat (Low Bar)	1	12 reps	@9
6B	Bulgarian Split Squat (Dumbbell)	1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
2A	Incline Bench Press (Barbell)	1	12 reps	@9
2B	Dip (Assisted)	1	12 reps	@10
3	Lat Pulldown	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
4A	Lat Pulldown	1	12 reps	@9
4B	Cable Low Row	1	12 reps	@10
5	Rear Delt Fly (Dumbbell)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
6A	Rear Delt Fly (Dumbbell)	1	12 reps	@9
6B	Pike Push Up	1	12 reps	@10
7	Seated Dumbbell Curl	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
8A	Seated Dumbbell Curl	1	12 reps	@9
8B	Reverse Bicep Curl (Dumbbell)	1	12 reps	@10
9	Skull Crusher (Barbell)	1	12 reps	@5
		1	10 reps	@6
		1	8 reps	@7
		1	6 reps	@8
Superset
10A	Skull Crusher (Barbell)	1	12 reps	@9
10B	Bench Dip	1	12 reps	@10

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, Body For Life 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.

Body For Life is structured around 3 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.

Body For Life 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

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Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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