All LevelsFree

William C.'s Personalized Strength Training Program

Strength training program

William C.· Apr 2026

Free on iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Intermediate, Beginner, Advanced

Goal

Lose Weight, Muscle

Equipment

Garage Gym

Session length

60 min

This 4-week personalized training program is designed specifically for you, an intermediate man aiming to lose weight while building strength and endurance. With a focus on upper and lower body strength, as well as full-body conditioning, you'll enhance your overall fitness and boost your metabolism, all within a manageable training schedule of just one day per week. Each workout incorporates effective exercises tailored to your garage gym setup, ensuring you can progress and challenge yourself while maintaining proper form. By the end of this program, you’ll not only see improvements in your strength and conditioning but also feel more energized and confident in your weight loss journey.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Quadriceps

11.4%

Abs

11.4%

Glutes

11%

Triceps

10.6%

Front Delts

9.8%

Hamstrings

9.8%

Chest

7.6%

Lats

7.6%

Upper Back

5.3%

Other

4.5%

Middle Delts

Biceps

2.7%

Adductors

2.7%

Lower Back

2.7%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	4	8 reps
2	Bent Over Row (Dumbbell)	4	10 reps
3	Push Up	3	10 reps
4	Dumbbell Bench Pullover	3	12 reps

#	Exercise	Sets	Reps
1	Squat (Barbell)	4	8 reps
2	Deadlift (Dumbbell)	4	10 reps
3	Lunge (Dumbbell)	3	10 reps
4	Glute Bridge (Barbell)	3	12 reps

#	Exercise	Sets	Reps
1	Burpee	3	10 reps
2	Kettlebell Swing	4	15 reps
3	Mountain Climber	3	30 sec
4	Jump Rope	3	1 min

#	Exercise	Sets	Reps
1	Overhead Press (Dumbbell)	4	8 reps
2	Chin-Up (Bodyweight)	3	6 reps
3	Plank	3	30–60 sec
4	Russian Twist (Dumbbell)	3	12 reps

Weeks 2–4 are in the app

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

Common questions

Yes, William C.'s Personalized Strength Training 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 4 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 60 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.

William C.'s Personalized Strength Training 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

William C.'s Personalized Strength Training 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.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android