To be fit
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Iso Row | 1 | 0 reps |
| 2 | Single Arm Pushdown | 1 | 0 reps |
| 3 | One Arm Bent Over Row | 1 | 0 reps |
| 4 | Farmer's Walk (Weighted) | 1 | 0 reps |
| 5 | Lat Pulldown (Single Arm) | 1 | 0 reps |
| 6 | Single Arm Row (Dumbbell) | 1 | 0 reps |
| 7 | Single Arm High Row (Cable) | 1 | 0 reps |
| 8 | One Arm Lateral Raise (Cable) | 1 | 0 reps |
| 9 | One Arm Lateral Raise (Dumbbell) | 1 | 0 reps |
| 10 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 11 | Single Arm Overhead Tricep Extension | 1 | 0 reps |
| 12 | Single Arm Shoulder Press | 1 | 0 reps |
| 13 | Single Arm Kettlebell Swing | 1 | 0 reps |
| 14 | Single Arm Push Press (Dumbbell) | 1 | 0 reps |
| 15 | Arm Circle | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Back Extension | 1 | 0 reps |
| 2 | Glute Kickback | 1 | 0 reps |
| 3 | Tricep Kickback | 1 | 0 reps |
| 4 | Glute Kickback (Cable) | 1 | 0 reps |
| 5 | Back Extension (Weighted) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 1 | 0 reps |
| 2 | Chest Fly (Machine) | 1 | 0 reps |
| 3 | Chest Fly (Dumbbell) | 1 | 0 reps |
| 4 | Chest Press (Machine) | 1 | 0 reps |
| 5 | Incline Chest Press (Machine) | 1 | 0 reps |
| 6 | Incline Chest Fly (Dumbbell) | 1 | 0 reps |
| 7 | Chest Supported Row (Machine) | 1 | 0 reps |
| 8 | Chest Supported Row (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 1 | 0 reps |
| 2 | Leg Press | 1 | 0 reps |
| 3 | Leg Extension | 1 | 0 reps |
| 4 | Single Leg Press | 1 | 0 reps |
| 5 | Stiff Leg Deadlift | 1 | 0 reps |
| 6 | Single Leg Deadlift | 1 | 0 reps |
| 7 | Single-Leg Leg Curl | 1 | 0 reps |
| 8 | Single Leg Hip Thrust | 1 | 0 reps |
| 9 | Calf Raise (Leg Press) | 1 | 0 reps |
| 10 | Straight Leg Calf Raise | 1 | 0 reps |
| 11 | Lying Leg Curl | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 1 | 0 reps |
| 2 | Standing Shoulder Press (Dumbbell) | 1 | 0 reps |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 0 reps |
| 4 | Single Arm Shoulder Press | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 1 | 0 reps |
| 2 | Abs Crunch (Weighted) | 1 | 0 reps |
| 3 | Abs Crunch (Bodyweight) | 1 | 0 reps |
| 4 | Reverse Abs Crunch (Bodyweight) | 1 | 0 reps |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, To be fit is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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.
To be fit is structured around 6 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
To be fit 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
