Intermediate–AdvancedFree

Science base lifting

Michael M.· Jun 2025

1athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

The purpose of The Science base lifting is to guide experienced lifters through a comprehensive hypertrophy and strength-focused training program that emphasizes: Systematic progression: Gradually increasing intensity, moving from moderate RPE (effort level) in week 1 to training sets taken to failure in later weeks. Balanced physique development: Targeting all major muscle groups with varied exercises and intensities across upper/lower body and push/pull splits. Efficient warm-ups and structure: Including detailed warm-up protocols and structured “early sets” and “last sets” to manage fatigue and optimize performance. Education and tracking: Encouraging users to understand RPE, proper form, and progression strategies while logging sets and reps for consistency and progress. In short, this program is designed to help intermediate and advanced lifters build muscle efficiently and safely while improving training discipline and execution.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and 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

11.5%

Hamstrings

11.2%

Quadriceps

10.8%

Glutes

8.7%

Triceps

8.7%

Lats

8.3%

Front Delts

7.9%

Biceps

7.4%

Chest

6.9%

Middle Delts

4.7%

Calves

3.2%

Abs

2.7%

Adductors

2.5%

Abductors

2.5%

Forearms

1.3%

Lower Back

0.9%

Rear Delts

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	6–8 reps	@6–7
		2	6–8 reps	@7–8
2	Cable Crossover	1	8–10 reps	@7–8
		2	8–10 reps	@8–9
3	Wide Grip Pull-Up	1	8–10 reps	@7–8
		2	8–10 reps	@8–9
4	Lateral Raise (Cable)	1	8–10 reps	@7–8
		2	8–10 reps	@8–9
5	Pendlay Row	1	6–8 reps	@7–8
		2	6–8 reps	@8–9
6	Overhead Tricep Extension (Cable)	1	8–10 reps	@7–8
		2	8–10 reps	@8–9
7	Bayesian Curl	1	8–10 reps	@7–8
		2	8–10 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	2	8–10 reps	@7–8
		2	8–10 reps	@8–9
2	High Bar Squat (Barbell)	3	6–8 reps	@6–7
		2	6–8 reps	@7–8
3	Romanian Deadlift (Barbell)	2	6–8 reps	@6–7
		2	6–8 reps	@7–8
4	Leg Extension	1	8–10 reps	@7–8
		2	8–10 reps	@8–9
5	Standing Calf Raise	2	6–8 reps	@7–8
		2	6–8 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Neutral Grip)	3	8–10 reps	@6–7
		2	8–10 reps	@7–8
2	Chest Supported Row (Machine)	2	8–10 reps	@6–7
		2	8–10 reps	@7–8
3	Seated Row (Cable)	1	10–12 reps	@7–8
		2	10–12 reps	@8–9
4	Shrug (Barbell)	2	10–12 reps	@7–8
		2	10–12 reps	@8–9
5	Bicep Curl (EZ Bar)	1	10–12 reps	@7–8
		2	10–12 reps	@8–9
6	Preacher Curl (EZ Bar)	1	12–15 reps	@7–8
		1	12–15 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	8–10 reps	@6–7
		2	8–10 reps	@7–8
2	Shoulder Press (Machine)	2	8–10 reps	@6–7
		2	8–10 reps	@7–8
3	Chest Fly (Dumbbell)	1	10–12 reps	@7–8
		2	10–12 reps	@8–9
4	Overhead Tricep Extension (Cable)	1	10–12 reps	@7–8
		2	10–12 reps	@8–9
5	Cable Tricep Kickback	2	12–15 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Leg Press	3	8–10 reps	@6–7
		2	8–10 reps	@7–8
2	Leg Curl	1	10–12 reps	@7–8
		2	10–12 reps	@8–9
3	Bulgarian Split Squat (Dumbbell)	2	8–10 reps	@6–7
		2	8–10 reps	@7–8
4	Leg Extension	1	10–12 reps	@7–8
		2	10–12 reps	@8–9
5	Hip Adductor (Machine)	1	10–12 reps	@7–8
		2	10–12 reps	@8–9
6	Hip Abductor (Machine)	1	10–12 reps	@7–8
		2	10–12 reps	@8–9
7	Standing Calf Raise	1	10–12 reps	@7–8
		2	10–12 reps	@8–9

Weeks 2–18 are in the app

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

Common questions

Yes, Science base lifting is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 90 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.

Science base lifting 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Science base lifting 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

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

Progress trackingLog every set and see your strength gains over weeks and months.

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

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