All LevelsFree

No Weak Points

Strengthen every inch of your body in just one week—no weak points, just powerful results. Get ready to unleash your full potential!

David Long· Apr 2026

Free on iOS & Android

Overview

Length

1 week

Days / week

4 days

Level

Intermediate, Beginner, Advanced

Goal

Athletics, Muscle, Women's, Strength

Equipment

Garage Gym

Session length

40 min

**No Weak Points** is a focused 1-week program designed to eliminate muscle imbalances and enhance overall strength. With four training days packed with targeted exercises like Bulgarian Split Squats, Deadlifts, and Back Extensions, you'll engage every major muscle group effectively. Each session combines strength training with bodyweight movements to build power and stability. Get ready to challenge yourself and transform your physique—no weak points here!

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Glutes

13.8%

Hamstrings

12.8%

Quadriceps

11.3%

Abs

9.4%

Upper Back

9.4%

Triceps

6.9%

Lats

6.9%

Front Delts

6.3%

Lower Back

5.9%

Chest

Rear Delts

3.8%

Biceps

3.4%

Middle Delts

2.5%

Adductors

1.6%

Forearms

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Reverse Lunge (Dumbbell)	2	0 reps
2	Back Extension	2	0 reps
3	Side Plank	2	0 min
4	Deadlift (Barbell)	3	0 reps
5	Belt Squat	3	0 reps
6	Leg Curl	2	0 reps

#	Exercise	Sets
1	Bulgarian Split Squat (Dumbbell)	2
2	Single Leg Romanian Deadlift	2
3	Bird Dog	2
4	Back Extension	2
5	Hip Thrust (Machine)	3
6	Zercher Squat (Barbell)	3
7	Romanian Deadlift (Barbell)	3

#	Exercise	Sets
1	Kettlebell Press	2
2	Y Raise (Dumbbell)	2
3	Chest Supported Row (Dumbbell)	3
4	Incline Bench Press (Dumbbell)	3
5	High Row	2
6	Chest Fly (Cable)	2
7	Face Pull	2
8	Ab Wheel	2

#	Exercise	Sets
1	Kettlebell Press	2
2	Y Raise (Dumbbell)	2
3	Lat Pulldown (Neutral Grip)	2
4	Neutral Grip Dumbbell Bench Press	2
5	Seated Row (Cable)	2
6	Pullover (Dumbbell)	2
7	Incline Hammer Curl (Dumbbell)	2
8	Tricep Rope Push Down (Cable)	2
9	Face Pull	2
10	Leg Raise (Captain's Chair)	2

Common questions

Yes, No Weak Points is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 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.

No Weak Points 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

No Weak Points 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.

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

Free on iOS & Android