Basic Bitch Workout
Unleash your inner strength with the Basic Bitch Workout—12 weeks to redefine your limits and embrace your power, one rep at a time.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 10 reps |
| 2 | Bench Press (Smith Machine) | 4 | 10 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 15 reps |
| 4 | Chest Fly (Cable) | 3 | 15 reps |
| 5 | Seated Dip (Machine) | 3 | 12 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps |
| 8 | Abs Crunch (Machine) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 10 reps |
| 2 | Lat Pulldown | 4 | 10 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 4 | Lat Pulldown (Close Grip) | 3 | 10 reps |
| 5 | Straight Arm Pulldown | 3 | 12 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 12 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 8 | Bicep Curl (Cable) | 3 | 12 reps |
| 9 | Oblique Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 4 | 10 reps |
| 2 | Lateral Raise (Dumbbell) | 4 | 10 reps |
| 3 | Upright Row (Barbell) | 3 | 10 reps |
| 4 | Front Raise | 3 | 10 reps |
| 5 | Rear Delt Fly (Machine) | 3 | 10 reps |
| 6 | Shrug (Barbell) | 3 | 10 reps |
| 7 | Reverse Abs Crunch (Bodyweight) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 4 | 10 reps |
| 2 | Stiff Leg Deadlift | 4 | 10 reps |
| 3 | Leg Press | 3 | 10 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Lying Leg Curl | 3 | 12 reps |
| 6 | Walking Lunge | 3 | 20 reps |
| 7 | Calf Raise (Machine) | 3 | 12 reps |
| 8 | Bicycle Crunch | 3 | 20 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Basic Bitch Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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 Bitch Workout 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Basic Bitch Workout 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
