Strength training + explosiveness
Unleash your inner power with 18 weeks of explosive strength training—transform your physique and boost your confidence in just 40 minutes a day!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 4 | 5 reps | @8.5 |
| 1B | Push Up | 4 | 5 reps | @9.5 |
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Tricep Extension (Cable) | 3 | 12 reps | @8 |
| 4 | Cable Crunch | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Kettlebell Swing | 4 | 10 reps | @9.5 |
| 1B | Goblet Squat | 4 | 10 reps | @9.5 |
| 1C | Push Up | 4 | 10 reps | @9.5 |
| 2 | Pull-Up (Bodyweight) | 4 | 5 reps | @10 |
| 3 | Abs Crunch (Weighted) | 4 | 10 reps | @10 |
| 4 | Plank | 1 | 1 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kettlebell Swing | 3 | 8 reps | @10 |
| Superset | ||||
| 2A | Lat Pulldown | 4 | 8 reps | @9 |
| 2B | Straight Arm Pulldown | 4 | 8 reps | @10 |
| Superset | ||||
| 3A | Chest Supported Row (Barbell) | 4 | 10 reps | @9 |
| 3B | Upright Row (Cable) | 4 | 10 reps | @9 |
| 4 | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Kettlebell Swing | 4 | 10 reps | @9.5 |
| 1B | Goblet Squat | 4 | 10 reps | @9.5 |
| 1C | Push Up | 4 | 10 reps | @9.5 |
| 2 | Pull-Up (Bodyweight) | 4 | 5 reps | @10 |
| 3 | Abs Crunch (Weighted) | 4 | 10 reps | @10 |
| 4 | Plank | 1 | 1 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kettlebell Swing | 3 | 8 reps | @8 |
| Superset | ||||
| 2A | Leg Press | 4 | 8 reps | @9 |
| 2B | Goblet Squat | 4 | 5 reps | @8 |
| Superset | ||||
| 3A | Romanian Deadlift (Dumbbell) | 4 | 8 reps | @9 |
| 3B | Broad Jump | 4 | 5 reps | @9 |
| Superset | ||||
| 4A | Standing Calf Raise | 3 | 20 reps | @8 |
| 4B | Wrist Curls | 3 | 20 reps | @8 |
| 5 | Cable Crunch | 2 | 10 reps | @9 |
| 1 | 1 rep | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Elliptical | 1 | 20 min | @9 |
| 2 | Wide Grip Pull-Up | 2 | 5 reps | @10 |
| 3 | Abs Crunch (Weighted) | 2 | 5 reps | @9 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strength training + explosiveness is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This is a home workout program. No gym required. 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 40 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.
Strength training + explosiveness 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength training + explosiveness 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
