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Community Programs›20 minute to Win It
20 minute to Win It
BeginnerFree

20 minute to Win It

Strength training for new and beginning trainees. It is purposely meant to be short in time but focuses on the main core lifts.

Cody S.
Cody S.· Dec 2024
5athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
3 days
Level
Beginner
Goal
Muscle, Athletics, Strength, Women's
Equipment
Garage Gym
Session length
20 min
This program meant for "newbies" or anyone unfamiliar with weight lifting is designed to fit a busy schedule and allow you to feel like you get to learn how to lift, while not needing to workout for 2 hours to achieve results. Only 15-20 minutes are needed, and you should see results. Now remember, this is strength focused. While you might see some hypertrophy, that is not the goal. The goal of this program is to build up a foundation and the strength to carry into other programs later on. It is split into three 4-week blocks. They build on each other, and the exercises change in the new block. It is meant to keep building the same muscle groups and give you a chance to learn something new. Overall, lifting weights should be enjoyable. Not a chore. Find ways to enjoy it and have fun. After the 12 weeks is over, you should be more comfortable in the gym and feel stronger than you did before. Don't be afraid to chase new goals and keep building!

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
15.4%
Hamstrings
14.7%
Glutes
14%
Triceps
11.6%
Front Delts
7.4%
Lower Back
7%
Upper Back
6%
Chest
5.3%
Middle Delts
5.3%
Abs
5.3%
Lats
4.2%
Adductors
2.1%
Biceps
1.4%
Abductors
0.4%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Squat (Barbell)38 reps65%
2Leg Extension38 reps@6
3Leg Curl38 reps@6
#ExerciseSetsRepsIntensity
1Incline Bench Press (Barbell)38 reps65%
2Seated Shoulder Press (Dumbbell)38 reps@6
3Tricep Rope Push Down (Cable)38 reps@6
#ExerciseSetsRepsIntensity
1Trap Bar Deadlift38 reps65%
2Chest Supported Row (Dumbbell)38 reps@6
3Superman38 reps@6

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, 20 minute to Win It 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 garage 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 20 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.

20 minute to Win It is structured around 3 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.

20 minute to Win It 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

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android