Blueprint
blueprint
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 6–8 reps | @8.5 |
| 3 | 6–8 reps | @10 | ||
| 2 | Dip (Weighted) | 3 | 8–10 reps | @10 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10–15 reps | @10 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10–12 reps | @10 |
| 5 | Lat Pulldown | 3 | 10–12 reps | @10 |
| Superset | ||||
| 6A | Shrug (Trap Bar) | 3 | 12–15 reps | @10 |
| 6B | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps | @10 |
| 7 | Lateral Raise (Cable) | 3 | 12–15 reps | @10 |
| 8 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @10 |
| 9 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| 10 | Leg Raise (Captain's Chair) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–8 reps | @8.5 |
| 3 | 6–8 reps | @10 | ||
| 2 | Leg Press | 3 | 10–12 reps | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @10 |
| 5 | Leg Curl | 3 | 12–15 reps | @10 |
| 6 | Standing Calf Raise | 3 | 12–15 reps | @10 |
| 7 | Cable Crunch | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 8–10 reps | @8.5 |
| 3 | 8–10 reps | @10 | ||
| 2 | Dip (Weighted) | 3 | 10–12 reps | @10 |
| 3 | Seated Row (Cable) | 3 | 10–12 reps | @10 |
| 4 | Single Arm Row (Dumbbell) | 3 | 10–12 reps | @10 |
| Superset | ||||
| 5A | Shrug (Trap Bar) | 3 | 12–15 reps | @10 |
| 5B | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps | @10 |
| 6 | Lateral Raise (Cable) | 3 | 10–12 reps | @10 |
| 7 | Pec Deck (Machine) | 3 | 10–12 reps | @10 |
| 8 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @10 |
| 9 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| 10 | Leg Raise (Captain's Chair) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 3 | 12–15 reps | @10 |
| 2 | Lying Leg Curl | 3 | 10–12 reps | @10 |
| 3 | Hack Squat | 1 | 6–8 reps | @8.5 |
| 3 | 6–8 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @10 |
| Superset | ||||
| 5A | Hip Adductor (Machine) | 3 | 10–12 reps | @10 |
| 5B | Hip Abductor (Machine) | 3 | 10–12 reps | @10 |
| Superset | ||||
| 6A | Leg Extension | 3 | 10–12 reps | @10 |
| 6B | Leg Curl | 3 | 10–12 reps | @10 |
| 7 | Cable Crunch | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 4 | 8–10 reps | @10 |
| 2 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @10 |
| 3 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @10 |
| 4 | Bicep Curl (Barbell) | 3 | 10–12 reps | @10 |
| 5 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| 6 | Reverse Curl (Barbell) | 3 | 10–12 reps | @10 |
| 7 | Wrist Curls | 3 | 12–15 reps | @10 |
| 8 | Shrug (Barbell) | 3 | AMRAP | @10 |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Blueprint is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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 100 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.
Blueprint 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Blueprint 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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