Basically strong
Get big
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 12 reps | @8 |
| 2 | Leg Curl | 3 | 8 reps | @8.5 |
| 3 | Leg Extension | 3 | 8 reps | @8 |
| 4 | Single Leg Press | 3 | 8–10 reps | @7 |
| 5 | Seated Calf Raise | 3 | 8–12 reps | @7 |
| 6 | Leg Raise (Captain's Chair) | 3 | 15 reps | @8 |
| 7 | Cardio | 1 | 30 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 12 reps |
| 2 | Walking Lunge (Dumbbell) | 3 | 8–12 reps |
| 3 | Seated Hamstring Curl | 3 | 15 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Back Extension (Weighted) | 2 | 15 reps |
| 6 | Seated Calf Raise | 3 | 10 reps |
| 7 | Leg Raise (Captain's Chair) | 3 | 15 reps |
| 8 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 3 | 12 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 8–15 reps |
| 3 | T-Bar Row | 3 | 12 reps |
| 4 | Seated Row (Cable) | 3 | 12 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 15 reps |
| 6 | Leg Raise (Captain's Chair) | 3 | 15 reps |
| 7 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 8–10 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 2 | 12 reps |
| 3 | Single Arm Pushdown | 3 | 8–12 reps |
| 4 | Lateral Raise (Dumbbell) | 2 | 15 reps |
| 5 | Rear Delt Fly (Cable) | 3 | 8–12 reps |
| 6 | Skull Crusher | 2 | 15 reps |
| 7 | Leg Raise (Captain's Chair) | 3 | 15 reps |
| 8 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps | — |
| 2 | Incline Bench Press (Barbell) | 3 | 8–12 reps | @7 |
| 3 | Single Arm Pushdown | 3 | 8–15 reps | — |
| 4 | Bench Press (Wide Grip) | 3 | 8 reps | — |
| 5 | Chest Fly (Machine) | 3 | 8–15 reps | @7 |
| 6 | Leg Raise (Captain's Chair) | 3 | 15 reps | @7 |
| 7 | Cardio | 1 | 30 min | @7 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Basically strong is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 160 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.
Basically strong 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Basically strong 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
