Ideal
Transform your routine in 18 weeks with Ideal—72 days to unlock your best self and redefine what’s possible in your fitness journey.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chest Fly (Dumbbell) | 1 | 6–10 reps | @10 |
| 1B | Incline Bench Press (Dumbbell) | 1 | 1–3 reps | @10 |
| Superset | ||||
| 2A | Pullover (Dumbbell) | 1 | 6–10 reps | @10 |
| 2B | Underhand Lat Pulldown | 1 | 3–5 reps | @10 |
| 3 | Deadlift (Barbell) | 1 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 1 | 8–15 reps | @10 |
| 1B | Squat (Barbell) | 1 | 4–8 reps | @10 |
| 2 | Leg Curl | 1 | 6–10 reps | @10 |
| 3 | Standing Calf Raise | 1 | 15–20 reps | @10 |
| 4 | Cable Crunch | 1 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lateral Raise (Cable) | 1 | 6–10 reps | @10 |
| 1B | Seated Shoulder Press (Dumbbell) | 1 | 1–3 reps | @10 |
| 2 | Rear Delt Fly (Dumbbell) | 1 | 6–10 reps | @10 |
| Superset | ||||
| 3A | Bicep Curl (Barbell) | 1 | 6–10 reps | @10 |
| 3B | Barbell Row | 1 | 1–3 reps | @10 |
| Superset | ||||
| 4A | Tricep Pushdown (Cable) | 1 | 6–10 reps | @10 |
| 4B | Dip (Weighted) | 1 | 1–3 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 1 | 8–15 reps | @10 |
| 1B | Leg Press (45 Degrees) | 1 | 4–8 reps | @10 |
| 2 | Standing Calf Raise | 1 | 12–20 reps | @10 |
| 3 | Decline Sit Up (Weighted) | 1 | 12–20 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ideal is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 30 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.
Ideal 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ideal 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
