Skill Accusition Phase 1
Unlock your athletic potential in just 8 weeks—master the fundamentals and build a strong foundation for your fitness journey.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Bodyweight) | 1 | 30 reps | @7 |
| 1 | 40 reps | @7 | ||
| Superset | ||||
| 2A | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @7 |
| 2B | Single Leg Romanian Deadlift | 3 | 10 reps | @7 |
| 3 | Goblet Squat | 3 | 12 reps | @7 |
| 4 | Kettlebell Swing | 3 | 20 reps | @7 |
| 5 | Hip Adductor (Machine) | 3 | 15 reps | — |
| 6 | Cardio | 1 | 25 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Neutral Grip, Bodyweight) | 3 | 8 reps | @8 |
| 1B | Landmine Press | 1 | 8 reps | @7 |
| 2 | 10 reps | @8 | ||
| Superset | ||||
| 2A | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 2B | Underhand Lat Pulldown | 1 | 10 reps | @7 |
| 2 | 10 reps | @8 | ||
| Superset | ||||
| 3A | Floor Press (Dumbbell) | 3 | 10 reps | @7 |
| 3B | Front Raise | 3 | 12 reps | @7 |
| 4 | Rear Delt Fly (Cable) | 1 | 12 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7.5 | ||
| Superset | ||||
| 5A | Arnold Press | 1 | 12 reps | @7 |
| 1 | 10 reps | @7.5 | ||
| 1 | 8 reps | @7.5 | ||
| 5B | Bicep Curl (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hanging Leg Raise | 1 | 15 reps | @8 |
| 2 | 15 reps | — | ||
| 1B | Hyperextension | 1 | 15 reps | @7 |
| 2 | 15 reps | — | ||
| Superset | ||||
| 2A | Decline Sit Up (Weighted) | 1 | 30 reps | @7.5 |
| 1 | 25 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 15 reps | — | ||
| 1 | 10 reps | — | ||
| 2B | Leg Curl | 1 | 20 reps | @7.5 |
| 1 | 15 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 6 reps | — | ||
| 1 | 4 reps | — | ||
| Superset | ||||
| 3A | Bicep Curl (Cable) | 1 | 8 reps | @7 |
| 3 | 8 reps | — | ||
| 3B | Close Grip Bench Press (Smith Machine) | 1 | 10 reps | @7 |
| 3 | 10 reps | — | ||
| Superset | ||||
| 4A | Bicep Curl (Barbell) | 1 | 10 reps | @8 |
| 2 | 10 reps | — | ||
| 4B | Push Up | 1 | AMRAP | @10 |
| 2 | AMRAP | — | ||
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, Skill Accusition Phase 1 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 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 70 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.
Skill Accusition Phase 1 is structured around 3 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.
Skill Accusition Phase 1 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
