IntermediateFree

Full body foundation circuits

Intense strength training with high intensity that lasts around 35 min. Complete the circuit 2-3 times before progressing to Level 2.

Stian L.· Jun 2025

1athletes running this program

Free on iOS & Android

Overview

Length

6 weeks

Days / week

3 days

Level

Intermediate

Goal

Athletics, Women's

Equipment

Garage Gym

Session length

40 min

The purpose is build a great foundation of muscle strength and muscle endurance. The program especially focus on the large muscle groups to the highest possible result within a 30-40 min time frame. Repeat this program 2-3 times before progressing to Level 2 of the program series.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on athletics and women's

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Quadriceps

17.2%

Abs

13.7%

Front Delts

9.9%

Upper Back

9.1%

Glutes

9.1%

Hamstrings

9.1%

Other

Middle Delts

7.2%

Triceps

4.6%

Adductors

4.3%

Lats

3.2%

Biceps

2.9%

Lower Back

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Thruster (Barbell)	2	0.5 min	—
1B	Jumping Jack	2	0.5 min	—
1C	Upright Row (Dumbbell)	2	0.5 min	—
1D	Lunge (Bodyweight)	2	0.5 min	—
Superset
2A	Squat (Barbell)	3	13 reps	60%
2B	Dumbbell Row	3	13 reps	@8
2C	Abs Crunch (Weighted)	3	15 reps	@8
Superset
3A	Deadlift (Barbell)	3	13 reps	60%
3B	Standing Shoulder Press (Dumbbell)	3	13 reps	@8
3C	Russian Twist (Dumbbell)	3	20 reps	@8
Superset
4A	Lateral Med Ball Throw	2	14 reps	@8
4B	Lying Leg Raise	2	15 reps	@8
Superset
5A	Burpee	2	0.5–0.75 min	@10
5B	Jump Rope	2	0.5–0.75 min	@7
5C	Lunge (Bodyweight)	2	0.5–0.75 min	@7

#	Exercise	Sets	Reps	Load
Superset
1A	Thruster (Barbell)	2	0.5 min	—
1B	Jumping Jack	2	0.5 min	—
1C	Upright Row (Dumbbell)	2	0.5 min	—
1D	Lunge (Bodyweight)	2	0.5 min	—
Superset
2A	Squat (Barbell)	3	13 reps	60%
2B	Dumbbell Row	3	13 reps	@8
2C	Abs Crunch (Weighted)	3	15 reps	@8
Superset
3A	Deadlift (Barbell)	3	13 reps	60%
3B	Standing Shoulder Press (Dumbbell)	3	13 reps	@8
3C	Russian Twist (Dumbbell)	3	20 reps	@8
Superset
4A	Lateral Med Ball Throw	2	14 reps	@8
4B	Mountain Climber	2	20 reps	@8
Superset
5A	Burpee	2	0.5 min	—
5B	Jump Rope	2	0.5 min	—
5C	Lunge (Bodyweight)	2	0.5 min	—

#	Exercise	Sets	Reps	Load
Superset
1A	Thruster (Barbell)	2	0.5 min	—
1B	Jumping Jack	2	0.5 min	—
1C	Upright Row (Dumbbell)	2	0.5 min	—
1D	Lunge (Bodyweight)	2	0.5 min	—
Superset
2A	Squat (Barbell)	3	13 reps	60%
2B	Dumbbell Row	3	13 reps	@8
2C	Abs Crunch (Weighted)	3	15 reps	@8
Superset
3A	Deadlift (Barbell)	3	13 reps	60%
3B	Standing Shoulder Press (Dumbbell)	3	13 reps	@8
3C	Russian Twist (Dumbbell)	3	20 reps	@8
Superset
4A	Lateral Med Ball Throw	2	14 reps	@8
4B	Mountain Climber	2	20 reps	@8
Superset
5A	Burpee	2	0.5 min	—
5B	Jump Rope	2	0.5 min	—
5C	Lunge (Bodyweight)	2	0.5 min	—

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Full body foundation circuits is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage 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 40 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.

Full body foundation circuits is structured around 3 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Full body foundation circuits 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.

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