THIS IS LIGHTWEIGHT
Power Building
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Chest Fly (Cable) | 3 | 15 reps |
| 4 | Seated Overhead Press (Dumbbell) | 2 | 8 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 6 | Front Raise | 2 | 12 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 2 | 10 reps |
| 8 | Tricep Rope Push Down (Cable) | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 8 reps |
| 2 | Pull-Up (Bodyweight) | 2 | 10 reps |
| 3 | Chest Supported Row (Dumbbell) | 2 | 12 reps |
| 4 | Lat Pulldown | 2 | 12 reps |
| 5 | Single Arm Row (Cable) | 2 | 15 reps |
| 6 | Lat Pulldown (Single Arm) | 2 | 15 reps |
| 7 | Standing Pullover (Cable) | 3 | 12 reps |
| 8 | Hammer Curl | 2 | 10 reps |
| 9 | Alternating Dumbbell Curl | 2 | 12 reps |
| 10 | Wrist Curls | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps |
| 2 | Single Leg Press | 3 | 10 reps |
| 3 | Hamstring Curl | 3 | 15 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Bulgarian Split Squat (Dumbbell) | 2 | 12 reps |
| 6 | Romanian Deadlift (Dumbbell) | 2 | 12 reps |
| 7 | Calf Raise (Leg Press) | 3 | 15 reps |
| 8 | Face Pull | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6 reps |
| 2 | Bench Press (Dumbbell) | 3 | 8 reps |
| 3 | Military Press (Barbell) | 3 | 8 reps |
| 4 | Bench Press (Close Grip) | 2 | 10 reps |
| 5 | Incline Fly Press (Dumbbell) | 3 | 15 reps |
| 6 | Tricep Pushdown (Cable) | 2 | 10 reps |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps |
| 2 | Single Arm Row (Dumbbell) | 2 | 10 reps |
| 3 | Pull-Up (Bodyweight) | 3 | 10 reps |
| 4 | Seated Row (Cable) | 3 | 15 reps |
| 5 | Lat Pulldown | 3 | 15 reps |
| 6 | Standing Pullover (Cable) | 3 | 15 reps |
| 7 | Hammer Curl | 2 | 12 reps |
| 8 | Incline Curl (Dumbbell) | 2 | 15 reps |
| 9 | Single Arm Rear Delt Cable Fly | 3 | 15 reps |
| 10 | Face Pull | 3 | 15 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, THIS IS LIGHTWEIGHT 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 90 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.
THIS IS LIGHTWEIGHT 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.
THIS IS LIGHTWEIGHT 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
