logo
BoostcampPNG

sff - strong flexible fast - intro

by Helena PC
6 athletes joined
5.0
(1 rating)

Program Description

**sff - strong flexible fast - intro** is a focused 3-week starter plan with 12 sessions: two strength workouts, one yoga or pilates class, and one run each week. It’s designed to help you ease into training while building strength, flexibility, and endurance in a balanced way. Beginner-friendly and women-focused, this intro sets the foundation for a leaner, stronger, and more agile body — and prepares you for the full *sff* program to come.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 30, 2025 08:55
  • Last Edited
    Oct 15, 2025 10:47

Summary

Kickstart your fitness journey with the "sff - strong flexible fast - intro" program! Over the course of 3 weeks, you'll engage in a balanced routine four days a week, blending strength training and mobility work. Experience invigorating yoga sessions to enhance flexibility, alongside targeted workouts for your chest and arms using kettlebells and dumbbells. This program is designed to build strength while improving your overall agility, making it perfect for anyone looking to elevate their fitness game. Get ready to feel stronger, more flexible, and faster than ever!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.5%
Glutes
14.3%
Lats
10.9%
Other
9.8%
Abs
8.7%
Hamstrings
7.6%
Chest
7.6%
Biceps
7.6%
Upper Back
6.7%
Lower Back
4.2%
Front Delts
2.5%
Forearms
0.8%
Triceps
0.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
18 reps
20 reps
18 reps
RPE 6.5
RPE 7
RPE 8
2
Split Squat (Dumbbell)
1
1
1
20 reps
24 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Deadlift (Dumbbell)
1
1
1
15 reps
20 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Plank with Shoulder Taps
1
1
1
20 reps
24 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
15 reps
20 reps
15 reps
RPE 6.5
RPE 7
RPE 8
2
Split Squat (Dumbbell)
1
1
1
20 reps
24 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Deadlift (Dumbbell)
1
1
1
15 reps
20 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Plank with Shoulder Taps
1
1
1
20 reps
24 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
15 reps
20 reps
15 reps
RPE 6.5
RPE 7
RPE 8
2
Split Squat (Dumbbell)
1
1
1
20 reps
24 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Deadlift (Dumbbell)
1
1
1
15 reps
20 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Plank with Shoulder Taps
1
1
1
20 reps
24 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
10 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Box Jump
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Chest Fly (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Dumbbell Curl
1
1
1
10 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Dumbbell Bench Pullover
1
1
1
10 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Lying Leg Raise
1
1
25 reps
25 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
10 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Box Jump
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Chest Fly (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Dumbbell Curl
1
1
1
10 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Dumbbell Bench Pullover
1
1
1
10 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Lying Leg Raise
1
1
25 reps
25 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
10 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Box Jump
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Chest Fly (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Dumbbell Curl
1
1
1
10 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Dumbbell Bench Pullover
1
1
1
10 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Lying Leg Raise
1
1
25 reps
25 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
5 mins
-
3
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
5 mins
-
3
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
5 mins
-
3
Run
1
30 mins
-
Week 1
1 / 3 Weeks
Day 2
1
Yoga
1 Set
60 mins
@6
Day 4
1
Stretching
1 Set
5 mins
-
2
Walk
1 Set
5 mins
-
3
Run
1 Set
30 mins
-
Day 3
1
Kettlebell Swing
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Box Jump
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@7.5
@8.5
@9.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@7
@8
@9.5
5
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@7
@8
@9.5
6
Lying Leg Raise
1 Set
1 Set
25 Reps
25 Reps
@7.5
@8.5
Day 1
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
18 Reps
20 Reps
18 Reps
@6.5
@7
@8
2
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
24 Reps
20 Reps
@7
@8
@9
3
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
20 Reps
15 Reps
@7.5
@8.5
@9.5
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
5
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@6
@7
@8
6
Plank with Shoulder Taps
1 Set
1 Set
1 Set
20 Reps
24 Reps
20 Reps
@6.5
@7.5
@9.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Helena PCAge 28, Woman
a month ago
2 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This plan was just what I needed to get back into the gym. The workouts are super balanced and easy to stick with, and I really love the focus on being strong, flexible, and fast. It’s a mindset I totally subscribe to. Feels especially great as a woman to follow something that’s about overall health and wellbeing - more than just a weights program!