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Week On/ Week Off
Beginner–IntermediateFree

Week On/ Week Off

Strength and muscle building program designed for people who work week on/week off, travel for work or work FIFO.

Tess Jackson
Tess Jackson· Jul 2025
2athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
6 days
Level
Beginner, Intermediate
Goal
Muscle, Strength
Equipment
Full Gym
Session length
90 min
This is a beginner to intermediate program. This program is specifically designed for people who work Week On/ Week Off or FIFO. Especially for those who have limited time in their "On weeks" and are restricted in their ability to workout. I travel for work during my On weeks and had trouble finding a program that worked for my schedule. I am NOT a fitness professional. Just someone who has been weightlifting for a few years and wanted a routine that works for me- and maybe works for someone else!

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 6 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
11.6%
Upper Back
11.4%
Glutes
10.4%
Triceps
10%
Lats
8.6%
Front Delts
7.6%
Hamstrings
7.2%
Biceps
6.5%
Chest
5.9%
Middle Delts
5.8%
Rear Delts
3.9%
Abs
3.2%
Adductors
2.5%
Lower Back
2.1%
Abductors
1%
Calves
0.8%
Forearms
0.6%
Cardio
0.5%
Week 1 Workouts
#ExerciseSetsRepsIntensity
Superset
1AShoulder External Rotation (Cable)310 reps@6
1BShoulder Internal Rotation310 reps@6
2Incline Bench Press (Dumbbell)115–20 reps@6
18–10 reps@7
18–10 reps@7.5
18–10 reps@8
3Lateral Raise (Dumbbell)310 reps@6.5
4Bench Press (Barbell)115–20 reps@6
18–10 reps@7
18–10 reps@7.5
18–10 reps@8
5Chest Fly (Dumbbell)38–10 reps@6.5
6Seated Shoulder Press (Dumbbell)38–10 reps@7
7Single Arm Overhead Tricep Extension38–10 reps@6.5
Superset
8ATricep Rope Push Down (Cable)38–10 reps@7.5
8BStraight Arm Pulldown36–8 reps@6
#ExerciseSetsRepsIntensity
1Wide Grip Lat Pulldown115–20 reps@6
18–10 reps@7.5
18–10 reps@8
18–10 reps@8.5
2Alternating Dumbbell Curl315–20 reps@7.5
3Seated Wide-Grip Row (Cable)115–20 reps@6
18–10 reps@7
18–10 reps@7.5
18–10 reps@8
4Concentration Curl38–10 reps@7
5Upright Row (Barbell)38–10 reps@7
6Single Arm Row (Dumbbell)28–10 reps@7
18–10 reps@7.5
18–10 reps@8.5
7Face Pull115–20 reps@6
18–10 reps@7
28–10 reps@7.5
8Dead Hang20.5 min—
#ExerciseSetsRepsIntensity
1Walking Lunge12 min—
2Leg Curl115–20 reps@6
28–10 reps@7.5
18–10 reps@8.5
3Squat (Barbell)115–20 reps@6
18–10 reps@7
18–10 reps@7.5
18–10 reps@8.5
4Hip Abductor (Machine)325–35 reps@7
5Hip Thrust (Machine)18–10 reps@7.5
18–10 reps@8
18–10 reps@8.5
6Glute Kickback38–10 reps@7.5
7Single Leg Romanian Deadlift38–10 reps@7
8Back Extension310 reps@6
#ExerciseSetsRepsIntensity
1Arnold Press38–10 reps@7
2Front Raise115–20 reps@6
28–10 reps@6.5
3Chest Press (Machine)115–20 reps@6
38–10 reps@7.5
4One Arm Lateral Raise (Cable)38–10 reps@6.5
5Shoulder Press (Machine)115–20 reps@6
18–10 reps@7
18–10 reps@7.5
18–10 reps@8.5
6Seated Dip (Machine)18–10 reps@6.5
18–10 reps@7
18–10 reps@7.5
7Single Arm Pushdown115–20 reps@6
18–10 reps@7
18–10 reps@7.5
18–10 reps@8
8Tricep Extension (Cable)38–10 reps@6.5
#ExerciseSetsRepsIntensity
1Lat Pulldown (Close Grip)115–20 reps@6
38–10 reps@7
221s (EZ Bar)314–21 reps@6.5
3Lying Rear Lateral Raise38–10 reps@6.5
4T-Bar Row115–20 reps@6
38–10 reps@7
5Reverse Pec Deck115–20 reps@6
38–10 reps@7
6Single Arm Iso Row18–10 reps@7
18–10 reps@7.5
18–10 reps@8
18–10 reps@8.5
7Hammer Curl (Dumbbell)38–10 reps@7
#ExerciseSetsRepsIntensity
1Cossack Squat38–10 reps—
Superset
2ALeg Extension18–10 reps@6.5
18–10 reps@7
18–10 reps@7.5
18–10 reps@8
2BWall Sit40.5–1 min—
3Leg Press115–20 reps@6
18–10 reps@7
18–10 reps@7.5
18–10 reps@8
4Reverse Lunge (Barbell)18–10 reps@6.5
18–10 reps@7
18–10 reps@7.5
5Bulgarian Split Squat (Dumbbell)18–10 reps@6.5
18–10 reps@7
18–10 reps@7.5
18–10 reps@8
6Seated Calf Raise38–10 reps@7.5
7Hip Adductor (Machine)38–10 reps@7

Weeks 2–12 are in the app

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

Common questions

Yes, Week On/ Week Off is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.

Week On/ Week Off 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Week On/ Week Off 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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