Weeks 1 -3
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 5 min |
| 2 | WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding | 1 | 10 reps |
| Superset | |||
| 3A | Goblet Squat | 3 | 12–15 reps |
| 3B | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| 3C | Seated Leg Extension | 3 | 15 reps |
| Superset | |||
| 4A | Romanian Deadlift (Dumbbell) | 3 | 12–15 reps |
| 4B | Seated Row (Machine) | 3 | 15 reps |
| 4C | Lying Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 90-90 | 2 | 20 reps | @1 |
| 2 | Pidgeon Stretch, Hold For 2 Sec | 2 | 10 reps | @1 |
| 3 | Hamstring Flossing | 2 | 15 reps | @1 |
| 4 | Calf Pumps | 2 | 15 reps | @1 |
| 5 | Lateral Gliding | 2 | 20 reps | @1 |
| 6 | Windmills | 2 | 10 reps | @1 |
| 7 | Single Leg Balance | 2 | 1 min | @1 |
| 8 | Scorpions | 2 | 20 reps | @1 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 5 min |
| 2 | WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding | 1 | 10 reps |
| Superset | |||
| 3A | Single Leg Romanian Deadlift | 3 | 12–15 reps |
| 3B | Bicep Curl (Cable) | 3 | 12–15 reps |
| 3C | Wood Chop | 3 | 12 reps |
| Superset | |||
| 4A | Lateral Lunge | 3 | 12–15 reps |
| 4B | Med Ball Slam | 3 | 16 reps |
| 4C | Single Arm Iso Row | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | TriPod Bridge | 2 | 10 reps |
| 2 | Down Dog To Lunge Rotation | 2 | 10 reps |
| 3 | Side Laying Overhead Rotation | 2 | 5 reps |
| 4 | Toga | 2 | 10 reps |
| 5 | Kneeling Hip Openers | 2 | 10 reps |
| 6 | Kettlebell Halo | 2 | 10 reps |
| 7 | Single Leg Balance, Eyes, Closed | 2 | 0.5 min |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Weeks 1 -3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 30 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.
Weeks 1 -3 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Weeks 1 -3 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
