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Strong Living
Beginner–IntermediateFree

Strong Living

Andrew L.
Andrew L.· Jun 2024
3athletes running this program
iOS & Android

Overview

Length
5 weeks
Days / week
3 days
Level
Intermediate, Beginner
Goal
Muscle, Strength
Equipment
Garage Gym
Session length
40 min
Introduction to strength training built around foundational movement patterns. The most important part of this program is that it is done with progression. Doing the same thing each week will be far less beneficial then steadily increasing load. The intensity you should strive for is “RPE 8”. This means that a set should end with just enough in the tank to squeeze out two more reps. When starting you can do a little less than this, but if the weight is so light that you could to 4, 5, or more reps beyond the set the work will be less productive. This being said, going to absolute failure is not necessary. Soreness and discomfort is good, but nothing should be acutely painful. Especially if the pain increases during the workout. Training hard is the goal, and nothing slows hard work down more than injury. Listen to your body. Most importantly have fun and get strong!

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Hamstrings
14%
Glutes
12.8%
Quadriceps
12.2%
Upper Back
7.9%
Lats
7.7%
Chest
6.4%
Biceps
6.1%
Triceps
6.1%
Front Delts
6.1%
Abs
5.6%
Lower Back
5.1%
Middle Delts
3.8%
Adductors
3.1%
Calves
2.6%
Forearms
0.5%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Dumbbell Row35 reps@8
2Goblet Squat35 reps@8
3Incline Bench Press (Dumbbell)25 reps@8
4Romanian Deadlift (Dumbbell)25 reps@8
5Bicep Curl (Dumbbell)25 reps@8
#ExerciseSetsRepsIntensity
1Lunge (Dumbbell)35 reps@8
2Bench Press (Barbell)35 reps@8
3Sumo Deadlift (Dumbbell)25 reps@8
4Lat Pulldown25 reps@8
#ExerciseSetsRepsIntensity
1Romanian Deadlift (Dumbbell)35 reps@8
2Seated Shoulder Press (Dumbbell)35 reps@8
3Goblet Squat25 reps@8
4Dumbbell Row25 reps@8
5Straight Leg Calf Raise210 reps@8

Weeks 2–5 are in the app

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

Common questions

Yes, Strong Living is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 40 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.

Strong Living 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Strong Living 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

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
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.
Free on iOS & Android