Power Fit
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 8 min |
| 2 | Plank | 2 | 1 min |
| 3 | Chest Fly (Machine) | 3 | 10 reps |
| 4 | Bench Press (Barbell) | 3 | 10 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 6 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 7 | Bench Press (Dumbbell) | 3 | 10 reps |
| 8 | Pull-Up (Assisted) | 3 | 10 reps |
| 9 | Cable Crossover | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 8 min |
| 2 | Plank | 2 | 1 min |
| 3 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 4 | Tricep Extension (Barbell) | 2 | 10 reps |
| 5 | Bicep Curl (Cable) | 3 | 10 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 7 | Concentration Curl | 3 | 10 reps |
| 8 | Overhead Tricep Extension (Cable) | 2 | 10 reps |
| 9 | Dip (Assisted) | 3 | 8 reps |
| 10 | Cable Low Row | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps |
| 2 | Walking Lunge | 3 | 2 min |
| 3 | Lat Pulldown | 3 | 10 reps |
| 4 | Leg Press | 3 | 10 reps |
| 5 | Trap Bar Deadlift | 3 | 10 reps |
| 6 | Calf Raise (Bodyweight) | 3 | 1 min |
| 7 | Goblet Squat | 3 | 10 reps |
| 8 | Leg Extension | 3 | 10 reps |
| 9 | Lying Leg Curl | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 8 min |
| 2 | Plank | 2 | 1 min |
| 3 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 4 | Face Pull | 3 | 10 reps |
| 5 | Shoulder Press (Machine) | 3 | 10 reps |
| 6 | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| 7 | Shrug (Dumbbell) | 3 | 10 reps |
| 8 | Upright Row (Barbell) | 3 | 10 reps |
| 9 | Pendlay Row | 3 | 10 reps |
| 10 | Rear Delt Fly (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 8 min |
| 2 | Plank | 2 | 1 min |
| 3 | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 4 | Lat Pulldown (Close Grip) | 3 | 10 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| 6 | Seated Wide-Grip Row (Cable) | 3 | 10 reps |
| 7 | Concentration Curl | 3 | 10 reps |
| 8 | Hammer Curl | 3 | 10 reps |
| 9 | Spider Curl | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 8 min |
| 2 | Plank | 2 | 1 min |
| 3 | Chest Fly (Machine) | 3 | 10 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 5 | Bench Press (Dumbbell) | 3 | 10 reps |
| 6 | Pull-Up (Assisted) | 3 | 10 reps |
| 7 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 8 | Single Arm Overhead Tricep Extension | 2 | 10 reps |
| 9 | Skull Crusher (Dumbbell) | 2 | 10 reps |
| 10 | Squat (Barbell) | 3 | 10 reps |
Common questions
Yes, Power 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 1 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.
Power 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Power 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
