Level fitness
Transform your strength and endurance over 16 weeks—unlock your true potential and elevate your fitness game to the next level.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–12 reps | @8.5 |
| 2 | Lat Pulldown | 3 | 8–12 reps | @9 |
| 3 | Pec Fly (Dumbbell) | 3 | 8–12 reps | @9 |
| 4 | Seated Row (Cable) | 3 | 8–12 reps | @8.5 |
| 5 | Dead Hang | 3 | 0 min | @10 |
| 6 | Push Up | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 3 | AMRAP | @9.5 |
| 2 | Hamstring Curl | 3 | 8–12 reps | @8.5 |
| 3 | Leg Press | 3 | 8–12 reps | @9 |
| 4 | Leg Extension | 3 | 8–12 reps | @9 |
| 5 | Standing Calf Raise | 3 | 8–12 reps | @8.5 |
| 6 | Leg Raise (Captain's Chair) | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 3 | 8–12 reps | @9 |
| 2 | Overhead Tricep Extension (Dumbbell) | 3 | 8–12 reps | @9 |
| 3 | Hammer Curl | 3 | 8–15 reps | @10 |
| 4 | Tricep Pushdown (Cable) | 3 | 8–15 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 3 | 8–15 reps | @10 |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Push Up | 3 | AMRAP | @10 |
| 2 | Pull-Up (Assisted) | 3 | AMRAP | @10 |
| 3 | Dip (Assisted) | 3 | AMRAP | @10 |
| 4 | Single Arm Row (Dumbbell) | 3 | 8–15 reps | @9 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 8–12 reps | @9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps | @9 |
| 3 | Leg Extension | 3 | 8–12 reps | @9 |
| 4 | Hamstring Curl | 3 | 8–12 reps | @9 |
| 5 | Standing Calf Raise | 3 | 20–25 reps | @9 |
| 6 | Abs Crunch (Bodyweight) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 3 | 8–12 reps | @9 |
| 2 | Tricep Extension (Barbell) | 3 | 8–12 reps | @9.5 |
| 3 | Hammer Curl | 3 | 8–12 reps | @9 |
| 4 | Tricep Pushdown (Cable) | 3 | 8–13 reps | @8.5 |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @9 |
| 6 | Rear Delt Fly (Cable) | 3 | 0 reps | — |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Level fitness is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 70 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.
Level fitness 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Level fitness 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.
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