IntermediateFree
All in one
6-day strength, muscle, speed & agility program with plyometrics and mobility for total body transformation and athletic performance.
1athletes running this program
iOS & Android
Overview
Length
8 weeks
Days / week
6 days
Level
Intermediate
Goal
Athletics, Muscle, Women's, Strength
Equipment
Garage Gym
Session length
120 min
This comprehensive 6-day training program is designed for intermediate beginners seeking complete physical transformation. Perfect for those with 3+ months of gym experience, this program systematically builds muscle mass, raw strength, explosive speed, and athletic agility while dramatically improving body composition.
The strategic 6-day split targets related muscle groups together, maximizing recovery while maintaining high training frequency. Each day combines compound strength movements with targeted accessory work, integrated with morning cardio, plyometric training, and mobility sessions to create a complete athletic development system.
Key features include:
Progressive overload calibrated to your current strength levels
Equipment-specific exercises designed for smaller gym setups
Strategic muscle group pairing to minimize interference
Explosive plyometric training for speed and power development
Comprehensive mobility work for injury prevention and performance
Structured progression plan with built-in deload phases
The program transforms your physique through scientifically-backed training principles: compound movements for maximum muscle activation, targeted isolation work for aesthetic development, and explosive training for athletic performance. Each 2-hour session is carefully structured to deliver maximum results while preventing burnout.
Whether your goal is building impressive muscle mass, increasing functional strength, developing explosive athleticism, or achieving a lean, defined physique, this program delivers comprehensive results. The combination of strength training, cardiovascular conditioning, plyometrics, and mobility work creates a complete transformation system that goes beyond typical gym routines.
Expect significant improvements in muscle definition, strength gains, athletic performance, and overall conditioning within the first 8-12 weeks of consistent training.
Who it's for
Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 6 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)
Muscle engagement
Front
Back
Quadriceps
11.1%
Glutes
9.2%
Abs
8.8%
Triceps
7.4%
Hamstrings
7.2%
Biceps
6.1%
Other
6%
Front Delts
5.8%
Chest
5.5%
Upper Back
4.9%
Rear Delts
4.4%
Middle Delts
3.8%
Adductors
3.6%
Stretching
3.3%
Forearms
3%
Calves
2.8%
Abductors
2.5%
Lower Back
2.4%
Lats
2.3%
Week 1 Workouts
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Arm Circle | 2 | 20 reps |
| 2 | Band Pull Apart | 2 | 15 reps |
| 3 | Push-up to downward dog | 2 | 8 reps |
| 4 | Scapular Pull-Up | 2 | 12 reps |
| 5 | Bench Press (Barbell) | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 1 | 2 reps | ||
| 6 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| 7 | Chest Press (Machine) | 3 | 12–15 reps |
| 8 | Pec Fly (Dumbbell) | 3 | 12 reps |
| 9 | JM Press | 4 | 10–15 reps |
| 10 | Tricep Rope Push Down (Cable) | 4 | 12–15 reps |
| 11 | Overhead Extension (Dumbbell) | 3 | 12 reps |
| 12 | Diamond push-up | 3 | 8–12 reps |
| 13 | Plank | 3 | 1 min |
| 14 | Russian Twist (Dumbbell) | 3 | 20 reps |
| 15 | Dead Bug | 3 | 20 reps |
| 16 | Mountain Climber | 3 | 20 reps |
| 17 | Stretching | 2 | 0.5 min |
| 18 | Stretching | 2 | 0.2 min |
| 19 | Stretching | 2 | 0.1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 2 | 0.1 min |
| 2 | Band Pull Apart | 2 | 15 reps |
| 3 | Scapular Push Up | 2 | 12 reps |
| 4 | Stretching | 2 | 8 reps |
| 5 | Bent Over Row (Barbell) | 4 | 8–10 reps |
| 6 | Lat Pulldown | 4 | 8–12 reps |
| 7 | Seated Row (Cable) | 4 | 8–12 reps |
| 8 | Single Arm Row (Dumbbell) | 3 | 10–12 reps |
| 9 | Bicep Curl (Barbell) | 3 | 8–12 reps |
| 10 | Alternating Dumbbell Curl | 3 | 8–10 reps |
| 11 | Hammer Curl (Cable) | 3 | 12 reps |
| 12 | 21s (EZ Bar) | 3 | 10 reps |
| 13 | Thoracic Extension Stretch | 2 | 8 reps |
| 14 | 90/90 Hip Flow | 2 | 0.5 min |
| 15 | Couch Stretch | 2 | 1 min |
| 16 | Stretching | 2 | 15 reps |
| 17 | Stretching | 2 | 0.5 min |
| 18 | Elevated Pigeon Stretch | 2 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Side Leg Swings | 2 | 10 reps |
| 2 | Squat (Bodyweight) | 2 | 12 reps |
| 3 | Walking Lunge | 2 | 8 reps |
| 4 | Glute Bridge (Bodyweight) | 2 | 12 reps |
| 5 | Squat (Barbell) | 4 | 8–10 reps |
| 6 | Leg Press | 4 | 15–20 reps |
| 7 | Single Leg Press | 3 | 8–10 reps |
| 8 | Leg Extension | 4 | 12–15 reps |
| 9 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps |
| 10 | Box Jump | 3 | 8 reps |
| 11 | Jump Squat | 3 | 12 reps |
| 12 | Lateral Jump | 3 | 12 reps |
| 13 | Depth jump | 3 | 5 reps |
| 14 | Quad stretch | 2 | 1 min |
| 15 | Hip flexor stretch | 2 | 1 min |
| 16 | Elevated Pigeon Stretch | 2 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Arm Circle | 2 | 10 reps |
| 2 | Band Pull Apart | 2 | 15 reps |
| 3 | Shoulder shrugs | 2 | 12 reps |
| 4 | Wall slides | 2 | 20 reps |
| 5 | Overhead Press (Barbell) | 4 | 8–10 reps |
| 6 | Lateral Raise (Dumbbell) | 4 | 12–15 reps |
| 7 | Front Raise | 3 | 12–15 reps |
| 8 | Rear Delt Fly (Cable) | 4 | 12–15 reps |
| 9 | Face Pull | 3 | 15 reps |
| 10 | Hanging Leg Raise | 4 | 8–12 reps |
| 11 | Plank to Push Up | 3 | 8 reps |
| 12 | Med Ball Slam | 4 | 10 reps |
| 13 | Side Plank | 3 | 1 min |
| 14 | Ladder drills | 4 | 1 min |
| 15 | cone weaving | 4 | 1 min |
| 16 | Shoulder cross-body stretch | 2 | 1 min |
| 17 | Overhead tricep stretch | 2 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip circles | 2 | 8 reps |
| 2 | Side Leg Swings | 2 | 10 reps |
| 3 | Glute Bridge Hold | 2 | 12 reps |
| 4 | Good Morning (Bodyweight) | 2 | 10 reps |
| 5 | Romanian Deadlift (Barbell) | 4 | 8–10 reps |
| 6 | Deadlift (Barbell) | 3 | 5–6 reps |
| 7 | Hamstring Curl | 4 | 12–15 reps |
| 8 | Hip Thrust (Barbell) | 4 | 10–12 reps |
| 9 | Single Leg Romanian Deadlift | 3 | 8–10 reps |
| 10 | Walking Lunge (Dumbbell) | 3 | 8–10 reps |
| 11 | Broad Jump | 3 | 6 reps |
| 12 | single leg bounds | 3 | 5 reps |
| 13 | Med Ball Slam | 3 | 10 reps |
| 14 | Kettlebell Swing | 3 | 15 reps |
| 15 | Jump Switch Lunge | 3 | 8 reps |
| 16 | Hamstring Stretch with Rotation | 2 | 1 min |
| 17 | glute stretch | 2 | 1 min |
| 18 | Hip flexor stretch | 2 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | arm swings | 2 | 10 reps |
| 2 | wrist circles | 2 | 8 reps |
| 3 | shoulder rolls | 2 | 10 reps |
| 4 | Bicep Curl (Barbell) | 4 | 8–12 reps |
| 5 | Bench Press (Close Grip) | 4 | 8–12 reps |
| 6 | Hammer Curl (Dumbbell) | 4 | 10–12 reps |
| 7 | Overhead Tricep Extension (Dumbbell) | 4 | 10–12 reps |
| 8 | Bicep Curl (Cable) | 4 | 12–15 reps |
| 9 | Tricep Rope Push Down (Cable) | 4 | 12–15 reps |
| 10 | Concentration Curl | 3 | 10–12 reps |
| 11 | Diamond push-up | 3 | 8–12 reps |
| 12 | Farmer's Walk (Weighted) | 3 | 40 reps |
| 13 | Wrist Curls | 3 | 15 reps |
| 14 | Reverse Wrist Curl (Dumbbell) | 3 | 15 reps |
| 15 | Cat Cow Stretch | 2 | 8 reps |
| 16 | World's Greatest Stretch | 2 | 5 reps |
| 17 | Downward dog to cobra | 2 | 8 reps |
| 18 | Hip circles | 2 | 8 reps |
| 19 | shoulder rolls | 2 | 10 reps |
| 20 | Ankle circles | 2 | 8 reps |
| 21 | Burpee | 3 | 10 reps |
| 22 | Mountain Climber | 3 | 20 reps |
| 23 | Kettlebell Swing | 3 | 15 reps |
| 24 | High knees | 3 | 1 min |
| 25 | Plank | 3 | 1 min |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, All in one is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 120 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.
All in one is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
All in one 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
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Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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