IntermediateFree

Elijah Nero training program

Time efficient program

Elijah Nero · Jan 2026

1athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

Save time, get as shredded as possible

Who it's for

Intermediate athletes ready for a structured program

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

Abs

10.9%

Hamstrings

10.9%

Quadriceps

10.9%

Triceps

8.7%

Front Delts

6.5%

Biceps

6.5%

Upper Back

6.5%

Glutes

6.5%

Rear Delts

5.4%

Chest

4.3%

Middle Delts

4.3%

Lats

4.3%

Cardio

4.3%

Calves

4.3%

Forearms

2.2%

Lower Back

2.2%

Abductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Chest Press (Machine)	2	6 reps	@8.5
2	Lateral Raise (Dumbbell)	2	8 reps	@8.5
3	Preacher Curl (Machine)	2	6 reps	@8.5
4	Chest Supported Row (Machine)	2	6 reps	@8.5
5	Tricep Pushdown (Cable)	2	8 reps	@8.5
6	Rear Delt Fly (Machine)	2	8 reps	@8.5
7	Cable Crunch	2	10 reps	@8.5
8	Decline Sit Up (Bodyweight)	2	10 reps	@8.5
9	Treadmill	1	30 min	@6.5

#	Exercise	Sets	Reps	Load
1	Seated Hamstring Curl	2	6 reps	@8.5
2	Leg Extension	2	6 reps	@8.5
3	Leg Press	2	8 reps	@8.5
4	Romanian Deadlift (Dumbbell)	2	6 reps	@8.5
5	Calf Raise (Leg Press)	2	8 reps	@8.5
6	Treadmill	1	30 min	@6.5

#	Exercise	Sets	Reps	Load
1	Shoulder Press (Machine)	2	6 reps	@8.5
2	Chest Fly (Machine)	2	8 reps	@8.5
3	Lat Pulldown	2	6 reps	@8.5
4	Preacher Curl (Machine)	2	6 reps	@8.5
5	Tricep Pushdown (Cable)	2	8 reps	@8.5
6	Rear Delt Fly (Machine)	1	8 reps	@8.5
		1	0 reps	—
7	Treadmill	1	30 min	@6.5

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	6 reps	@8.5
2	Hack Squat	2	6 reps	@8.5
3	Seated Hamstring Curl	2	6 reps	@8.5
4	Calf Raise (Leg Press)	2	8 reps	@8.5
5	Cable Crunch	2	8 reps	@8.5
6	Decline Sit Up (Bodyweight)	2	8 reps	@8.5
7	Treadmill	1	30 min	@6.5

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, Elijah Nero training program 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 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 90 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.

Elijah Nero training program 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Elijah Nero training program 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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