Wellness #1
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @10 | ||
| 2 | Deadlift (Smith Machine) | 4 | 10 reps | @8 |
| 3 | Sumo Deadlift (Paused) | 3 | 10 reps | @8 |
| 1 | 0 reps | — | ||
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @6.5 |
| 5 | Glute Kickback (Cable) | 1 | 15 reps | @7.5 |
| 1 | 12 reps | @8 | ||
| 2 | 10 reps | @10 | ||
| 6 | Leg Curl | 4 | 10 reps | @10 |
| 7 | Hip Abductor (Machine) | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 20 reps | @9 |
| 1 | 15 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 2 | Dumbbell Row | 3 | 15 reps | @9 |
| 3 | 12 reps | @9 | ||
| 3 | 10 reps | @10 | ||
| 3 | Upright Row (Barbell) | 3 | 10 reps | @8 |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps | @9.5 |
| 5 | Bicep Curl (EZ Bar) | 3 | 27 reps | @9.5 |
| 6 | Bicep Curl (Cable) | 4 | 10 reps | @9.5 |
| 7 | Superman | 3 | 15 reps | — |
| 8 | Back Extension | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 2 | Split Squat (Smith Machine) | 3 | 15 reps | @9 |
| 3 | Leg Press (45 Degrees) | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 2 | 10 reps | @9 | ||
| 4 | Sumo Squat | 4 | 10 reps | @8 |
| 5 | Leg Extension | 3 | 10 reps | @10 |
| 3 | 10 reps | @8 | ||
| 6 | Hip Abductor (Machine) | 3 | 1 rep | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Military Press (Smith Machine) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 4 reps | — |
| 3 | Front Raise | 4 | 10 reps | @9.5 |
| 4 | Face Pull | 3 | 15 reps | @8 |
| 5 | Rear Delt Fly (Dumbbell) | 4 | 10 reps | @9.5 |
| 6 | French Press | 3 | 12 reps | @8 |
| 7 | Tricep Rope Push Down (Cable) | 2 | 10 reps | @7.5 |
| 3 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Paused) | 4 | 10 reps | @9.5 |
| 2 | Step-Up (Weighted) | 3 | 12 reps | @10 |
| 3 | Glute Kickback (Cable) | 3 | 10 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 4 | Leg Curl | 4 | 10 reps | @9.5 |
| 5 | Glute Bridge (Barbell) | 4 | 10 reps | @9.5 |
| 6 | Hamstring Curl | 4 | 15 reps | — |
| 7 | Glute Bridge (Bodyweight) | 4 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 4 | 10 reps | @8 |
| 2 | Chest Fly (Dumbbell) | 4 | 10 reps | @7.5 |
| 3 | Incline Bench Press (Barbell) | 4 | 10 reps | @7 |
| 4 | Chest Fly (Machine) | 4 | 10 reps | @8 |
| 5 | Sit Up | 1 | 0 reps | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Wellness #1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 60 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.
Wellness #1 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Wellness #1 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
