IntermediateFree

Spring/Summer 26'

Big and Strong

Chris B.· Apr 2026

Free on iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

140 min

Big and strong

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

10.8%

Triceps

10.4%

Upper Back

10%

Front Delts

9.4%

Lats

9.2%

Quadriceps

9.2%

Glutes

8.5%

Chest

7.3%

Biceps

6.7%

Abs

4.6%

Calves

3.9%

Middle Delts

3.1%

Forearms

2.5%

Adductors

1.7%

Lower Back

1.2%

Rear Delts

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	3–5 reps	@7–9
		1	3–5 reps	@7–9
		1	3–5 reps	@7–9
2	Pull-Up (Assisted)	1	6–10 reps	@7–9
		1	6–10 reps	@7–9
3	Chest Supported Row (Machine)	1	6–10 reps	@7–9
		1	6–10 reps	@7–9
4	Dip (Assisted)	1	6–10 reps	@7–9
		1	6–10 reps	@7–9
5	Pendlay Row	1	3–5 reps	@7–9
		1	3–5 reps	@7–9
		1	3–5 reps	@7–9
6	Seated Shoulder Press (Dumbbell)	1	6–10 reps	@7–9
		1	6–10 reps	@7–9
		1	6–10 reps	@7–9
7	Bicep Curl (EZ Bar)	1	6–10 reps	@7–9
		1	6–10 reps	@7–9
		1	6–10 reps	@7–9
8	Skull Crusher (Barbell)	1	6–10 reps	@7–9
		1	6–10 reps	@7–9
		1	6–10 reps	@7–9

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	3–5 reps	@7–9
		1	3–5 reps	@7–9
		1	3–5 reps	@7–9
2	Pendulum Squat	1	6–10 reps	@7–9
		1	6–10 reps	@7–9
3	Leg Extension	1	6–10 reps	@7–9
		1	6–10 reps	@7–9
4	Stiff Leg Deadlift	1	5–8 reps	@7–9
		1	5–8 reps	@7–9
		1	5–8 reps	@7–9
5	Lying Leg Curl	1	6–10 reps	@7–9
		1	6–10 reps	@7–9
6	Standing Calf Raise	1	6–10 reps	@7–9
7	Seated Calf Raise	1	6–10 reps	@7–9
		1	6–10 reps	@7–9

#	Exercise	Sets	Reps	Load
1	Pendlay Row	1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
2	Bent Over Row (Dumbbell)	1	8–12 reps	@7–9
		1	8–12 reps	@7–9
		1	8–12 reps	@7–9
3	Seated Row (Cable)	1	8–12 reps	@7–9
		1	8–12 reps	@7–9
		1	8–12 reps	@7–9
4	Chest Supported Row (Machine)	1	12–15 reps	@7–9
		1	12–15 reps	@7–9
5	Lat Pulldown (Close Grip)	1	8–12 reps	@7–9
		1	8–12 reps	@7–9
		1	8–12 reps	@7–9
6	Seated Shoulder Press (Dumbbell)	1	12–15 reps	@7–9
		1	12–15 reps	@7–9
7	Face Pull	1	12–15 reps	@7–9
		1	12–15 reps	@7–9
8	Lateral Raise (Dumbbell)	1	12–20 reps	@7–9
		1	12–20 reps	@7–9
		1	12–20 reps	@7–9

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
2	Pendulum Squat	1	8–12 reps	@7–9
		1	8–12 reps	@7–9
		1	8–12 reps	@7–9
3	Leg Press	1	12–15 reps	@7–9
		1	12–15 reps	@7–9
4	Leg Extension	1	15–20 reps	@7–9
		1	15–20 reps	@7–9
		1	15–20 reps	@7–9
5	Romanian Deadlift (Barbell)	1	8–12 reps	@7–9
		1	8–12 reps	@7–9
		1	8–12 reps	@7–9
6	Lying Leg Curl	1	12–15 reps	@7–9
		1	12–15 reps	@7–9
7	Leg Curl	1	15–20 reps	@7–9
		1	15–20 reps	@7–9
8	Standing Calf Raise	1	10–15 reps	@7–9
		1	10–15 reps	@7–9
		1	10–15 reps	@7–9
		1	10–15 reps	@7–9
9	Seated Calf Raise	1	15–20 reps	@7–9
		1	15–20 reps	@7–9
		1	15–20 reps	@7–9

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
		1	3 reps	@7–9
2	Incline Bench Press (Dumbbell)	1	8–12 reps	@7–9
		1	8–12 reps	@7–9
		1	8–12 reps	@7–9
3	Incline Bench Press (Barbell)	1	12–15 reps	@7–9
		1	12–15 reps	@7–9
		1	12–15 reps	@7–9
4	Pec Deck (Machine)	1	15–20 reps	@7–9
		1	15–20 reps	@7–9
5	Preacher Curl (Barbell)	1	8–12 reps	@7–9
		1	8–12 reps	@7–9
		1	8–12 reps	@7–9
6	Incline Curl (Dumbbell)	1	12–15 reps	@7–9
		1	12–15 reps	@7–9
7	Spider Curl	1	15–20 reps	@7–9
		1	15–20 reps	@7–9
8	Chambered Bar Tricep Extension	1	8–12 reps	@7–9
		1	8–12 reps	@7–9
		1	8–12 reps	@7–9
9	Tricep Pushdown (Cable)	1	12–15 reps	@7–9
		1	12–15 reps	@7–9
10	Cable kickbacks	1	15–20 reps	@7–9
		1	15–20 reps	@7–9

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Spring/Summer 26' is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 140 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.

Spring/Summer 26' 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Spring/Summer 26' 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android