Strength Starting Build
Transform your strength foundation in just 4 weeks—power up your lifts and build a solid physique with every rep.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 10 reps | @7.5 |
| 2 | Chest Press (Machine) | 4 | 10 reps | @7.5 |
| 3 | Pec Deck (Machine) | 4 | 12 reps | @9 |
| 4 | Viking Press | 3 | 10 reps | @8.5 |
| 5 | Lateral Raise (Machine) | 3 | 15 reps | @9 |
| 6 | Tricep Pushdown (Cable) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cable Grip Neutral Lat Pull Down | 4 | 8 reps | @8 |
| 2 | T-Bar Row | 4 | 10 reps | @8 |
| 3 | High Iso Lateral Row | 4 | 10 reps | @8 |
| 4 | Close grip seated Row | 4 | 10 reps | @8 |
| 5 | Reverse Pec Deck | 3 | 15 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 4 | 12 reps | @7.5 |
| 2 | Squat (Barbell) | 4 | 8 reps | @8.5 |
| 3 | Leg Press | 4 | 12 reps | @8 |
| 4 | Leg Extension | 3 | 15 reps | @8 |
| 5 | Standing Calf Raise | 3 | 15 reps | @8 |
| 6 | Sit Up | 4 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps | @8 |
| 2 | Decline Bench Press (Barbell) | 4 | 10 reps | @8 |
| 3 | Standing Pullover (Cable) | 3 | 12 reps | @8 |
| 4 | Chest Fly (Cable) | 3 | 12 reps | @8 |
| 5 | Seated Dip (Machine) | 4 | 12 reps | @8 |
| 6 | Incline Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8 reps | @8 |
| 2 | Pull-Up (Assisted) | 4 | 8 reps | @8 |
| 3 | Single Arm Row (Dumbbell) | 3 | 10 reps | @8 |
| 4 | Lat Pulldown (Neutral Grip) | 4 | 10 reps | @8 |
| 5 | Seated Row (Cable) | 3 | 12 reps | @8 |
| 6 | Face Pull | 3 | 15 reps | @8 |
| 7 | Preacher Curl (Machine) | 3 | 15 reps | @8 |
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, Strength Starting Build 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 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 70 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 Starting Build 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength Starting Build 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
