Beginner–IntermediateFree

The First Step

William S.· Jan 2026

Free on iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Beginner, Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

Journey of a thousand miles begins with a single step.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Triceps

11%

Hamstrings

11%

Abs

10.2%

Quadriceps

9.4%

Glutes

9.4%

Biceps

7.9%

Front Delts

7.1%

Upper Back

7.1%

Lats

6.3%

Forearms

5.5%

Adductors

4.7%

Chest

3.1%

Middle Delts

2.4%

Abductors

1.6%

Lower Back

1.6%

Rear Delts

0.8%

Cardio

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Behind-The-Neck Press (Smith Machine)	2	4–8 reps
2	Pull-Up (Weighted)	2	4–8 reps
3	Chest Supported Row (Machine)	2	4–8 reps
4	Chest Press (Machine)	2	4–8 reps
5	Preacher Curl (Machine)	2	4–8 reps
6	Tricep Pushdown (Cable)	2	4–8 reps

#	Exercise	Sets	Reps
1	Leg Extension	2	4–8 reps
2	Squat (Barbell)	2	4–8 reps
3	Seated Hamstring Curl	2	4–8 reps
4	Leg Press (45 Degrees)	2	4–8 reps
5	Hip Thrust (Machine)	2	4–8 reps
6	Hip Adductor (Machine)	2	4–8 reps
7	Cable Crunch	2	4–8 reps

#	Exercise	Sets	Reps
1	Behind-The-Neck Press (Smith Machine)	2	4–8 reps
2	Pull-Up (Weighted)	2	4–8 reps
3	Chest Supported Row (Machine)	2	4–8 reps
4	Chest Press (Machine)	2	4–8 reps
5	Preacher Curl (Machine)	2	4–8 reps
6	Tricep Pushdown (Cable)	2	4–8 reps

#	Exercise	Sets	Reps
1	Leg Extension	2	4–8 reps
2	Squat (Barbell)	2	4–8 reps
3	Seated Hamstring Curl	2	4–8 reps
4	Leg Press (45 Degrees)	2	4–8 reps
5	Hip Thrust (Machine)	2	4–8 reps
6	Hip Adductor (Machine)	2	4–8 reps
7	Cable Crunch	2	4–8 reps

#	Exercise	Sets	Reps
1	Lateral Raise (Dumbbell)	2	4–8 reps
2	Hammer Curl (Cable)	2	4–8 reps
3	Overhead Tricep Extension (Cable)	2	4–8 reps
4	Wrist Extension (Dumbbell)	2	4–8 reps
5	Reverse Wrist Curl (Dumbbell)	2	4–8 reps

#	Exercise	Sets	Reps
1	Dragon Flag	2	4–8 reps
2	Dragon Fly	2	4–8 reps
3	Hanging Toes To Bar	1	4–8 reps
4	Cardio (Zone 2)	1	30 min

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, The First Step 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.

The First Step 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The First Step 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.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

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Free on iOS & Android