Alex's Strength Program
Increase strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 15 reps | @1–3 |
| 1 | 12 reps | @1–3 | ||
| 1 | 12 reps | @6–7 | ||
| 1 | 12 reps | @7–8 | ||
| 1 | 12 reps | @9–10 | ||
| 2 | Bench Press (Dumbbell) | 1 | 12 reps | @7–8 |
| 1 | 10 reps | @8–9 | ||
| 1 | 8 reps | @8–9 | ||
| Superset | ||||
| 3A | Push Up (Incline) | 3 | 10 reps | — |
| 3B | Overhead Tricep Extension (Cable) | 1 | 15 reps | @7–8 |
| 1 | 12 reps | @7–8 | ||
| 1 | 10 reps | @8–9 | ||
| Superset | ||||
| 4A | Abs Crunch (Weighted) | 3 | 20 reps | — |
| 4B | Single Arm Tricep Extension (Cable) | 1 | 15 reps | — |
| 2 | 12 reps | — | ||
| Superset | ||||
| 5A | Jump Rope | 2 | 0 reps | — |
| 5B | Plank with Shoulder Taps | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wedge Goblet Squat | 1 | 15 reps | @1–3 |
| 1 | 12 reps | @6–7 | ||
| 2 | 12 reps | @8–9 | ||
| 2 | Step-Up (Weighted) | 1 | 10 reps | @7–8 |
| 2 | 10 reps | @8–9 | ||
| Superset | ||||
| 3A | Box Jump | 3 | 5 reps | — |
| 3B | Kettlebell Swing | 3 | 12 reps | — |
| Superset | ||||
| 4A | Hamstring Curl (Swiss Ball) | 3 | 15 reps | — |
| 4B | Thigh Band Fire Hydrants | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Inverted Row | 1 | 12 reps | — |
| 2 | 10 reps | — | ||
| 1B | Reverse GHM | 3 | 15 reps | — |
| 2 | Wide Grip Lat Pulldown | 1 | 12 reps | @5–6 |
| 1 | 10 reps | @6–7 | ||
| 1 | 10 reps | @7–8 | ||
| 1 | 8 reps | @7–8 | ||
| 3 | Bent Over Row (Barbell, Paused) | 1 | 15 reps | @2–4 |
| 1 | 12 reps | @6–7 | ||
| 1 | 12 reps | @7–8 | ||
| 1 | 10 reps | @8–9 | ||
| 4 | Seated Dumbbell Curl | 1 | 15 reps | @5–6 |
| 1 | 12 reps | @7–8 | ||
| 1 | 10 reps | @8–9 | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 10 reps | @7–8 |
| 2 | 10 reps | @8–9 | ||
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Inverted Row | 1 | 12 reps | — |
| 2 | 10 reps | — | ||
| 1B | Reverse GHM | 3 | 15 reps | — |
| 2 | Wide Grip Lat Pulldown | 1 | 12 reps | @5–6 |
| 1 | 10 reps | @6–7 | ||
| 1 | 10 reps | @7–8 | ||
| 1 | 8 reps | @7–8 | ||
| 3 | Bent Over Row (Barbell, Paused) | 1 | 15 reps | @2–4 |
| 1 | 12 reps | @6–7 | ||
| 1 | 12 reps | @7–8 | ||
| 1 | 10 reps | @8–9 | ||
| 4 | Seated Dumbbell Curl | 1 | 15 reps | @5–6 |
| 1 | 12 reps | @7–8 | ||
| 1 | 10 reps | @8–9 | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 10 reps | @7–8 |
| 2 | 10 reps | @8–9 | ||
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Alex's Strength Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 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 50 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.
Alex's Strength Program is structured around 4 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Alex's Strength Program 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
