Be strong
Be strong
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 2 | 10 reps |
| 1 | 20 reps | ||
| 1 | 12 reps | ||
| 1B | Tricep Pushdown (Cable) | 4 | 12 reps |
| Superset | |||
| 2A | Seated Overhead Press (Barbell) | 1 | 10 reps |
| 3 | 15 reps | ||
| 2B | Lateral Raise (Dumbbell) | 4 | 12 reps |
| 2C | Neck Extension | 4 | 12 reps |
| Superset | |||
| 3A | Single Arm Overhead Tricep Extension | 4 | 10 reps |
| 3B | Standing Calf Raise | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Safety Bar Squat | 2 | 10 reps |
| 2 | 12 reps | ||
| 1B | Rear Delt Fly (Cable) | 3 | 15 reps |
| Superset | |||
| 2A | Standing Calf Raise | 3 | 15 reps |
| 2B | Leg Curl | 4 | 25 reps |
| 3 | Leg Extension | 4 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Underhand Lat Pulldown | 2 | 10 reps |
| 2 | 12 reps | ||
| 1B | Bicep Curl (Barbell) | 1 | 10 reps |
| 3 | 15 reps | ||
| Superset | |||
| 2A | Barbell Row | 2 | 10 reps |
| 2 | 12 reps | ||
| 2B | Straight Arm Pulldown | 4 | 15 reps |
| Superset | |||
| 3A | Bicep Curl (Cable) | 4 | 12 reps |
| 3B | Hammer Curl | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 1 | 10 reps |
| 3 | 15 reps | ||
| 1B | Decline Bench Press (Dumbbell) | 4 | 12 reps |
| Superset | |||
| 2A | JM Press | 4 | 15 reps |
| 2B | Decline Push Up | 5 | 20 reps |
| 2C | Neck Extension | 4 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 1 | 10 reps |
| 3 | 15 reps | ||
| 1B | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps |
| Superset | |||
| 2A | Leg Curl | 4 | 25 reps |
| 2B | Neck Extension | 4 | 10 reps |
| Superset | |||
| 3A | Leg Extension | 4 | 25 reps |
| 3B | Rear Delt Fly (Cable) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lat Pulldown (Single Arm) | 4 | 20 reps |
| 1B | Preacher Curl (EZ Bar) | 4 | 10 reps |
| Superset | |||
| 2A | Rack Pull (Barbell) | 4 | 10 reps |
| 2B | Good Morning | 4 | 10 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 4 | 10 reps |
| 3B | Face Pull | 4 | 10 reps |
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, Be strong 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 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.
Be strong 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Be strong 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
