Strength I - Jav
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 6 | 5 reps |
| 1B | Long Lever Hamstring Isometric | 6 | 10 min |
| Superset | |||
| 2A | Pull-Up (Bodyweight) | 4 | 5 reps |
| 2B | Step-Up (Weighted) | 4 | 5 reps |
| Superset | |||
| 3A | Handstand Isometric | 3 | 10 min |
| 3B | 1/2 Kneeling Thoracic Windmill | 3 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Box Jump | 2 | 6 reps |
| 1B | SL Box Jump | 2 | 6 reps |
| 1C | Lunge Decels | 2 | 6 reps |
| 1D | SL Depth Drop | 2 | 6 reps |
| Superset | |||
| 2A | Squat (Barbell) | 6 | 5 reps |
| 2B | Prone Row + ER | 3 | 10 reps |
| Superset | |||
| 3A | Front Rack Reverse Lunge | 6 | 5 reps |
| 3B | Copenhagen Plank | 3 | 20 min |
| Superset | |||
| 4A | Goblet Cossack Squat | 4 | 5 reps |
| 4B | Seated Calf Raise | 4 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Yoga Bridge | 4 | 10 reps |
| 1B | Farmer's Walk (Weighted) | 4 | 40 reps |
| 1C | Leg Extension | 4 | 8 reps |
| Superset | |||
| 2A | Zercher Squat (Barbell) | 4 | 5 reps |
| 2B | Prone Hamstring Curl | 4 | 8 reps |
| Superset | |||
| 3A | Bent Over Row (Dumbbell) | 3 | 8 reps |
| 3B | Deep Fly Isometric | 3 | 10 min |
| 3C | 1/2 Kneeling Cable Rotation | 3 | 8 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | TKE | 2 | 10 reps | — |
| 1B | Banded Hip Flexion | 2 | 15 reps | — |
| Superset | ||||
| 2A | DL Pogo - FWD | 2 | 10 reps | — |
| 2B | DL Pogo - BKWD | 2 | 10 reps | — |
| Superset | ||||
| 3A | SL Pogo - FWD | 2 | 6 reps | — |
| 3B | SL Pogo - BKWD | 2 | 6 reps | — |
| Superset | ||||
| 4A | A-March - Stationary | 2 | 10 reps | — |
| 4B | A-March | 2 | 10 reps | — |
| 4C | A-Skip - FWD | 2 | 10 reps | — |
| Superset | ||||
| 5A | Wall Acceleration - Single Switch | 2 | 6 reps | — |
| 5B | Wall Acceleration - Double Switch | 2 | 6 reps | — |
| Superset | ||||
| 6A | Skip - Max Height | 1 | 4 reps | 70% |
| 1 | 4 reps | 80% | ||
| 6B | Skip - Max Distance | 1 | 4 reps | 70% |
| 1 | 4 reps | 80% | ||
| Superset | ||||
| 7A | Lateral - Push To Base | 2 | 5 reps | — |
| 7B | Lateral - Shuffle | 2 | 10 reps | — |
| 8 | Run | 1 | 20 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | 1/2 Kneeling Cable Chop - Down | 3 | 8 reps |
| 1B | 1/2 Kneeling Cable Chop - Up | 3 | 8 reps |
| Superset | |||
| 2A | Deep Push-Up Tantrums | 6 | 10 reps |
| 2B | Bench Press (Barbell) | 6 | 5 reps |
| Superset | |||
| 3A | Incline SA Bench | 4 | 5 reps |
| 3B | Prone Y'S | 4 | 10 reps |
| 3C | Serratus Crawl | 4 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Carioca | 2 | 20 reps | — |
| 1B | DL Lateral To FWD Box Jump | 2 | 6 reps | 50% |
| Superset | ||||
| 2A | Deadlift (Barbell) | 5 | 5 reps | — |
| 2B | Banded Deadbug | 5 | 10 reps | — |
| Superset | ||||
| 3A | Push Press (Barbell) | 4 | 5 reps | — |
| 3B | SL DB Glute Bridge | 4 | 5 reps | — |
| Superset | ||||
| 4A | Jav MB Thoracic Extension Mob | 3 | 10 reps | — |
| 4B | Reverse Hyperextension | 3 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cycle (Outdoors) | 1 | 30 min |
| 2 | A-Frame Toe Touch | 1 | 10 reps |
| 3 | Lateral Bear Crawl | 1 | 10 reps |
| 4 | Thread The Needle | 1 | 10 reps |
| 5 | Bretzel + Breathe | 1 | 5 reps |
| 6 | OH Plate + Foam Roller Thoracic Extension | 1 | 0.5 min |
| 7 | Couch Stretch Series | 1 | 0.33 min |
| 8 | 1/2 Butterfly + Sidebend | 1 | 0.33 min |
| 9 | Prone Quad Stretch | 1 | 0.33 min |
| 10 | Cobra | 1 | 0.33 min |
| 11 | Scorpion | 1 | 10 reps |
| 12 | Downward Dog | 1 | 0.33 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, Strength I - Jav 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 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 80 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.
Strength I - Jav is structured around 7 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.
Strength I - Jav 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
