Cohen 7-week program
Strength and muscle building program for beginners and intermediate lifters.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8–10 reps | @7.5 |
| 2 | Incline Chest Fly (Dumbbell) | 4 | 12–15 reps | @7.5 |
| 3 | Bench Press (Barbell) | 4 | 8–10 reps | @8 |
| Superset | ||||
| 4A | Chest Fly (Cable) | 4 | 8–10 reps | @8.5 |
| 4B | Push Up | 4 | AMRAP | @10 |
| 5 | Bicep Curl (Barbell) | 3 | 6–8 reps | @8.5 |
| 6 | Hammer Curl (Dumbbell) | 3 | 8–10 reps | @8.5 |
| 7 | Preacher Curl (EZ Bar) | 3 | 8–10 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 4 | AMRAP | @10 |
| 2 | Wide Grip Lat Pulldown | 3 | 8–10 reps | @8.5 |
| 3 | Lat Pulldown (Close Grip) | 3 | 8–10 reps | @8.5 |
| 4 | Straight Arm Pulldown | 3 | 8–10 reps | @8.5 |
| 5 | Bent Over Row (Barbell) | 3 | 12–15 reps | @7.5 |
| 6 | Dumbbell Row | 4 | 10–12 reps | @7.5 |
| 7 | Abs Crunch (Bodyweight) | 4 | 10–12 reps | @8.5 |
| 8 | Hanging Leg Raise | 4 | 10–12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 4 | 8–10 reps | @8.5 |
| Superset | ||||
| 2A | Seated Shoulder Press (Dumbbell) | 3 | 10–12 reps | @7.5 |
| 2B | Lateral Raise (Dumbbell) | 3 | 10–12 reps | @7.5 |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 10–12 reps | @7.5 |
| Superset | ||||
| 4A | Upright Row (Barbell) | 3 | 12–15 reps | @7.5 |
| 4B | Front Raise | 3 | 12–15 reps | @7.5 |
| 5 | Dip (Bodyweight) | 4 | AMRAP | @10 |
| 6 | Skull Crusher (Barbell) | 4 | 10–12 reps | @7.5 |
| 7 | Tricep Pushdown (Cable) | 5 | 8–10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 50 reps | @6 |
| 2 | Squat (Barbell) | 3 | 8–10 reps | @10 |
| Superset | ||||
| 3A | Leg Extension | 3 | 8–10 reps | @10 |
| 3B | Walking Lunge (Dumbbell) | 3 | 10 reps | @7.5 |
| 4 | Lying Leg Curl | 4 | 12–15 reps | @8.5 |
| Superset | ||||
| 5A | Goblet Squat | 4 | 6–8 reps | @8 |
| 5B | Stiff Leg Deadlift | 4 | 12–15 reps | @8 |
| 6 | Standing Calf Raise | 4 | 8–10 reps | @8 |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Cohen 7-week 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 7 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.
Cohen 7-week 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cohen 7-week 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.
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