Balanced Strength & Longevity – Full Body Program
Transform your body and boost your vitality in just 12 weeks—sculpt strength that lasts with every rep, every set, every day.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10–12 reps | @7 |
| 2 | Seated Row (Machine) | 3 | 10–12 reps | @7 |
| 3 | Leg Press | 3 | 10–12 reps | @7 |
| 4 | Romanian Deadlift (Dumbbell) | 3 | 10–12 reps | @7 |
| 5 | Standing Shoulder Press (Dumbbell) | 3 | 10–12 reps | @7 |
| 6 | Pallof Press | 2 | 10–12 reps | @7 |
| 7 | Bird Dog | 2 | 10–12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 10–12 reps | @7 |
| 2 | Hip Thrust (Machine) | 3 | 10–12 reps | @7 |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 10–12 reps | @7 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @7 |
| 5 | Lateral Raise (Dumbbell) | 3 | 10–12 reps | @7 |
| 6 | Suitcase Carry | 2 | 0.5 min | @7 |
| 7 | Stir-The-Pot On Stability Ball | 2 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 8–10 reps | @7 |
| 2 | Dumbbell Chest Press (Flat Bench) | 3 | 8–10 reps | @7 |
| 3 | Split Squat (Dumbbell) | 3 | 8–10 reps | @7 |
| 4 | Face Pull | 3 | 8–10 reps | @7 |
| 5 | Incline Hammer Curl (Dumbbell) | 3 | 8–10 reps | @7 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 8–10 reps | @7 |
| 7 | Wood Chop | 2 | 10 reps | @7 |
| 8 | Side Plank With Hip Lift | 2 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Step-Up To Knee Drive (Controlled) | 3 | 10–12 reps | @7 |
| 2 | Single Leg Press | 1 | 10–12 reps | @7 |
| 3 | Half-Kneeling One Arm Cable Press | 3 | 10–12 reps | @7 |
| 4 | Lat Pulldown | 3 | 10–12 reps | @7 |
| 5 | Calf Raise (Machine) | 3 | 10–12 reps | @7 |
| 6 | Farmer's Walk (Weighted) | 3 | 0.5 min | @7 |
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, Balanced Strength & Longevity – Full 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 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 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.
Balanced Strength & Longevity – Full 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Balanced Strength & Longevity – Full 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
