BeginnerFree

Fundamentals I3DP

Strength training

Amir B.· Dec 2025

1athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Beginner

Goal

Muscle

Equipment

Full Gym

Session length

50 min

Strength training

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Glutes

10.2%

Upper Back

10.2%

Triceps

10.2%

Hamstrings

8.5%

Abs

8.5%

Front Delts

8.5%

Middle Delts

8.5%

Quadriceps

6.8%

Lats

6.8%

Biceps

6.8%

Rear Delts

5.1%

Lower Back

3.4%

Chest

3.4%

Adductors

1.7%

Forearms

1.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Goblet Squat	2	8 reps	@10
1B	Seated Wide-Grip Row (Cable)	2	8 reps	@10
Superset
2A	Romanian Deadlift (Dumbbell)	2	8 reps	@10
2B	Reverse Pec Deck	2	10 reps	@10
Superset
3A	Decline Sit Up (Weighted)	2	10 reps	@10
3B	Hip Thrust (Machine)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Assisted)	2	8 reps	@10
1B	Dip (Assisted)	2	8 reps	@10
Superset
2A	Seated Shoulder Press (Dumbbell)	2	8 reps	@10
2B	Incline Curl (Dumbbell)	2	8 reps	@10
Superset
3A	Lateral Raise (Dumbbell)	2	10 reps	@10
3B	Overhead Tricep Extension (Cable)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Goblet Squat	2	8 reps	@10
1B	Seated Wide-Grip Row (Cable)	2	8 reps	@10
Superset
2A	Romanian Deadlift (Dumbbell)	2	8 reps	@10
2B	Reverse Pec Deck	2	10 reps	@10
Superset
3A	Decline Sit Up (Weighted)	2	10 reps	@10
3B	Hip Thrust (Machine)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Assisted)	2	8 reps	@10
1B	Dip (Assisted)	2	8 reps	@10
Superset
2A	Seated Shoulder Press (Dumbbell)	2	8 reps	@10
2B	Incline Curl (Dumbbell)	2	8 reps	@10
Superset
3A	Lateral Raise (Dumbbell)	2	10 reps	@10
3B	Overhead Tricep Extension (Cable)	2	10 reps	@10

Weeks 2–8 are in the app

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

Common questions

Yes, Fundamentals I3DP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.

Fundamentals I3DP 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Fundamentals I3DP 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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