Intermediate–AdvancedFree

Stand tall

Rewire Your Posture. Un-Desk Your Body. Stand Tall Without Thinking About It.

Mikhail K.· Apr 2026

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Strength

Equipment

Full Gym

Session length

40 min

Automate your good posture by fixing the muscle imbalances caused by everyday sitting. Instead of relying on willpower to force yourself to stand up straight, this program is designed to remodel your body so that good posture becomes your natural, default state. Specifically, the purpose is broken down into three physical goals: Correct the "Crossed Syndromes": Counteract the "butt out, belly forward, rounded back, shoulders forward" stance (Upper and Lower Crossed Syndrome). Awaken the Posterior Chain: Strengthen the weakened, lengthened muscles on the back of your body (glutes, hamstrings, mid-back, and rear deltoids) that are currently failing to hold you upright. Counteract the Front-Side Tension: Use strategic movements (like incline dumbbell presses and Bulgarian split squats) to actively stretch the tight, overactive muscles on the front of your body (chest and hip flexors) that are pulling your pelvis and shoulders out of alignment.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Upper Back

15.8%

Glutes

12.6%

Hamstrings

10.5%

Lats

8.4%

Abs

8.4%

Quadriceps

8.4%

Forearms

6.3%

Biceps

4.2%

Chest

4.2%

Front Delts

4.2%

Triceps

4.2%

Lower Back

4.2%

Stretching

4.2%

Rear Delts

2.1%

Other

2.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Face Pull	1	10 reps	@10
		1	10 reps	@10
2	Seated Row (Cable)	1	10 reps	@10
		1	10 reps	@10
3	Incline Bench Press (Dumbbell)	1	10 reps	@10
		1	10 reps	@10
4	Lat Pulldown	1	10 reps	@10
		1	10 reps	@10
5	Farmer's Walk (Weighted)	1	1 min	@8
		1	1 min	@8
		1	1 min	@8

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Barbell)	1	10 reps	@10
		1	10 reps	@10
2	Romanian Deadlift (Barbell)	1	10 reps	@10
		1	10 reps	@10
3	Bulgarian Split Squat (Dumbbell)	1	10 reps	@10
		1	10 reps	@10
4	Lying Leg Curls	1	10 reps	@10
		1	10 reps	@10
5	Dead Bug	1	10 reps	@7
		1	10 reps	@7

#	Exercise	Sets	Reps	Load
1	Run	1	40 min	@3–4

#	Exercise	Sets	Reps	Load
1	4×4 HIIT	1	32 min	@8–9

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, Stand tall 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 40 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.

Stand tall 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.

Stand tall 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.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

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

Free on iOS & Android