Body Fortress
Program made for intermediate lifters or athletes to gain muscle strength and endurance
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 8 reps | @7 | ||
| 1 | 5 reps | @8 | ||
| 1 | 3 reps | @9 | ||
| 2 | JM Press (Smith Machine) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 2 | 5 reps | @8 | ||
| 3 | Shoulder Press (Machine) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 6 reps | @9 | ||
| 4 | Overhead Press (Barbell) | 1 | 8 reps | @6.5 |
| 1 | 5 reps | @7 | ||
| 1 | 5 reps | @8 | ||
| 1 | 3 reps | @9 | ||
| 5 | Pec Fly (Dumbbell) | 2 | 10 reps | @7.5 |
| 2 | 10 reps | @8.5 | ||
| 6 | Cardio | 1 | 30 min | @6.5 |
| 7 | Abs Crunch (Machine) | 3 | 100 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @9 | ||
| 2 | Lat Pulldown | 1 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @9 | ||
| 3 | Lat Pulldown (Close Grip) | 1 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @9 | ||
| 4 | Seated Row (Cable) | 1 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @9 | ||
| 5 | High Row | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 6 | Cardio | 1 | 30 min | @6.5 |
| 7 | Abs Crunch (Machine) | 3 | 100 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 2 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 2 | Bicep Curl (Cable) | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 3 | Skull Crusher (Barbell) | 3 | 10 reps | @8 |
| 4 | V-Handle Tricep Pushdown (Cable) | 2 | 10 reps | @8 |
| 1 | 10 reps | @9.5 | ||
| 5 | Cardio | 1 | 30 min | @7 |
| 6 | Abs Crunch (Machine) | 3 | 100 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 10 reps | @7 |
| 1 | 10 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 1 | 5 reps | @9 | ||
| 2 | Leg Extension | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 3 | Leg Curl | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 4 | Standing Calf Raise | 3 | 10 reps | @8 |
| 5 | Cardio | 1 | 30 min | @7 |
| 6 | Abs Crunch (Machine) | 3 | 100 reps | @7 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Body Fortress is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 120 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.
Body Fortress 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Body Fortress 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
