All LevelsFree

Basic+

Transform your routine in just 6 weeks—5 days a week of focused training to elevate your strength and confidence. Let's get stronger together!

Bhavin S.· Mar 2026

Free on iOS & Android

Overview

Length

6 weeks

Days / week

5 days

Level

Beginner, Intermediate, Advanced

Goal

Women's

Equipment

Full Gym

Session length

50 min

Unlock your potential with the Basic+ program, a structured 6-week journey designed for those ready to elevate their fitness game. Committing just 5 days a week, you'll engage in a balanced mix of strength training and conditioning that builds muscle and boosts endurance. This program is perfect for everyday lifters looking to refine their technique and achieve tangible results. Get ready to push your limits and transform your routine!

Who it's for

Athletes of all experience levels

Athletes focused on women's

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

16%

Hamstrings

12.7%

Glutes

12.2%

Abs

11.3%

Upper Back

8.7%

Triceps

7.1%

Biceps

6.2%

Front Delts

6.2%

Lats

4.4%

Middle Delts

4.2%

Forearms

2.9%

Other

2.2%

Adductors

2.2%

Lower Back

2.2%

Rear Delts

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Low Incline Bench Press (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
1B	Bent Over Row (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
2	Lateral Raise (Cable)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
Superset
3A	Bicep Curl (EZ Bar)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
3B	Skull Crusher (EZ Bar)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
4	Plank	1	1 min	@10
		1	1 min	@10
5	Walk	1	10 min	—

#	Exercise	Sets	Reps	Load
Superset
1A	Goblet Squat	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
1B	Deadlift (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
2	Leg Extension	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
3	Leg Curl	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
4	Suitcase Carry	1	1 min	@10
		1	1 min	@10
5	Walk	1	10 min	—

#	Exercise	Sets	Reps	Load
Superset
1A	Standing Shoulder Press (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
1B	Lat Pulldown (Neutral Grip)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
2	Face Pull	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
Superset
3A	Hammer Curl (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
3B	Overhead Tricep Extension (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@8
		1	12–15 reps	@8
4	Plank	1	1 min	@10
		1	1 min	@10
5	Walk	1	10 min	—

#	Exercise	Sets	Reps	Load
Superset
1A	Deadlift (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
1B	Goblet Squat	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
2	Leg Extension	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
3	Leg Curl	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
4	Suitcase Carry	1	1 min	@10
		1	1 min	@10
5	Walk	1	10 min	—

#	Exercise	Sets	Reps	Load
Superset
1A	Squat Thruster	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
1B	Kettlebell Swing	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
1C	Mountain Climber	1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
Superset
2A	Bicep Curl (Cable)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2B	Reverse Bicep Curl (Cable)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2C	Tricep Pushdown (Cable)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2D	Reverse Tricep Pushdown (Cable)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
3	Walk	1	20 min	—

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Basic+ is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 50 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.

Basic+ is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Basic+ 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android