Stay Fit program
Transform your body in just 5 weeks with bodyweight workouts that build strength and confidence—no gym intimidation, just real results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Chest Press (Machine) | 3 | 8 reps |
| Superset | |||
| 3A | Chest Fly (Machine) | 3 | 10 reps |
| 3B | Incline Chest Fly (Dumbbell) | 3 | 10 reps |
| 4 | Bicep Curl (EZ Bar) | 1 | 12 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Bicep Curl (Dumbbell) | 3 | 8 reps |
| 6 | Hammer Curl | 3 | 10 reps |
| 7 | Cable Crunch | 3 | 15 reps |
| 8 | Leg Raise (Captain's Chair) | 2 | 20 reps |
| 9 | V-Up | 1 | 15 reps |
| 10 | Stair Climber | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Seated Row (Cable) | 3 | 8 reps |
| 3 | Cable Low Row | 3 | 10 reps |
| 4 | Lying Pullover (Cable) | 3 | 12 reps |
| 5 | Back Extension (Weighted) | 3 | 12 reps |
| 6 | Calf Raise (Machine) | 3 | 12 reps |
| 7 | Seated Calf Raise | 3 | 15 reps |
| 8 | Leg Raise (Captain's Chair) | 3 | 15 reps |
| 9 | Russian Twist (Dumbbell) | 2 | 20 reps |
| 10 | Cable Crunch | 1 | 15 reps |
| 11 | Stair Climber | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 3A | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 3B | Front Raise | 3 | 8 reps |
| 4 | Tricep Pushdown (Cable) | 1 | 12 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | French Press | 3 | 8 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 7 | Stair Climber | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Hack Squat | 3 | 10 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Hip Thrust (Machine) | 3 | 10 reps |
| 5 | Lying Leg Curl | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 6 | Leg Curl | 3 | 12 reps |
| 7 | Stair Climber | 1 | 30 min |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Stay Fit 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 5 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.
Stay Fit 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Stay Fit 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.
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