RA1
Unleash your inner strength in just one week—5 days to redefine your limits and feel unstoppable!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 8 reps | 65% |
| 2 | Bench Press (Dumbbell) | 1 | 8 reps | @8 |
| 2 | 10 reps | @8 | ||
| 3 | Pec Deck (Machine) | 2 | 12 reps | @9 |
| 4 | Overhead Press (Barbell) | 3 | 10 reps | @8 |
| 5 | Lying Side Lateral Raise | 3 | 15 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 10 reps | @8 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Split Squat Front Foot Elevated (Smith Machine) | 3 | 12 reps | @9 |
| 4 | Seated Calf Raise | 3 | 12 reps | @8 |
| 5 | Cable Crunch | 4 | 20 reps | @10 |
| 6 | Hanging Leg Raise | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps | @10 |
| 2 | Chest Supported Row (Dumbbell) | 4 | 12 reps | @8 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @9.5 |
| 4 | Preacher Curl (Dumbbell) | 1 | 10 reps | @9 |
| 3 | 12 reps | @9 | ||
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat Front Foot Elevated (Smith Machine) | 3 | 12 reps | @9 |
| 2 | Leg Press (45 Degrees) | 4 | 12 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8 reps | @8 |
| 4 | Hip Thrust (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Hip Abduction (Band) | 2 | 15 reps | @8 |
| 6 | Seated Calf Raise | 3 | 15 reps | @9 |
| 7 | Cable Crunch | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 10 reps | @8 |
| 2 | Bent Over Row (Barbell) | 3 | 10 reps | @8 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 12 reps | @9 |
| 4 | Chest Fly (Cable) | 3 | 15 reps | @9 |
| 5 | Reverse Pec Deck | 3 | 12 reps | @9 |
| 6 | Upright Row (Cable) | 3 | 10 reps | @8 |
| 7 | Bicep Curl (EZ Bar) | 3 | 10 reps | @10 |
| 8 | Overhead Tricep Extension (Cable) | 3 | 10 reps | @10 |
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, RA1 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 110 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.
RA1 is structured around 5 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.
RA1 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
