Beginner–IntermediateFree

Begin Here

Simple and Effective

Bhavin S.· Mar 2026

Free on iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Beginner, Intermediate

Goal

Women's

Equipment

Full Gym

Session length

60 min

Loose Weight, Tone Up.

Who it's for

Beginners new to structured strength training

Athletes focused on women's

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Abs

19.9%

Quadriceps

10.8%

Glutes

10.8%

Triceps

10.8%

Front Delts

10.8%

Middle Delts

Forearms

5.4%

Hamstrings

4.8%

Biceps

4.8%

Upper Back

3.6%

Chest

2.4%

Lats

2.4%

Rear Delts

2.4%

Other

2.4%

Adductors

1.2%

Lower Back

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Goblet Squat	1	8–10 reps	@8
		1	8–10 reps	@8
2	Single Arm Floor Press	1	8–10 reps	@8
		1	8–10 reps	@8
3	Renegade Row	1	8–10 reps	@8
		1	8–10 reps	@8
4	Lateral Raise (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8
Superset
5A	Bicep Curl (EZ Bar)	1	12–15 reps	@8
		1	12–15 reps	@8
5B	Skull Crusher (EZ Bar)	1	12–15 reps	@8
		1	12–15 reps	@8
Superset
6A	Squat Thruster	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
6B	Suitcase Carry	1	40 reps	@10
		1	40 reps	@10
		1	40 reps	@10
		1	40 reps	@10
		1	40 reps	@10
7	Walk	1	10 min	@8

#	Exercise	Sets	Reps	Load
1	Single Leg Deadlift	1	8–10 reps	@8
		1	8–10 reps	@8
2	Lunge Stance Single Arm Shoulder Press	1	8–10 reps	@8
		1	8–10 reps	@8
3	Cross Body Lat Pulldown (Single Arm) (Cable)	1	8–10 reps	@8
		1	8–10 reps	@8
4	Lateral Raise (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8
Superset
5A	Hammer Curl (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8
5B	Overhead Tricep Extension (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8
Superset
6A	Devli'S Press	1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
6B	Plank	1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
7	Walk	1	10 min	@8

#	Exercise	Sets	Reps	Load
1	Goblet Squat	1	8–10 reps	@8
		1	8–10 reps	@8
2	Single Arm Floor Press	1	8–10 reps	@8
		1	8–10 reps	@8
3	Renegade Row	1	8–10 reps	@8
		1	8–10 reps	@8
4	Lateral Raise (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8
Superset
5A	Bicep Curl (EZ Bar)	1	12–15 reps	@8
		1	12–15 reps	@8
5B	Skull Crusher (EZ Bar)	1	12–15 reps	@8
		1	12–15 reps	@8
Superset
6A	Squat Thruster	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
6B	Suitcase Carry	1	40 reps	@10
		1	40 reps	@10
		1	40 reps	@10
		1	40 reps	@10
		1	40 reps	@10
7	Walk	1	10 min	@8

#	Exercise	Sets	Reps	Load
1	Single Leg Deadlift	1	8–10 reps	@8
		1	8–10 reps	@8
2	Lunge Stance Single Arm Shoulder Press	1	8–10 reps	@8
		1	8–10 reps	@8
3	Cross Body Lat Pulldown (Single Arm) (Cable)	1	8–10 reps	@8
		1	8–10 reps	@8
4	Lateral Raise (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8
Superset
5A	Hammer Curl (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8
5B	Overhead Tricep Extension (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8
Superset
6A	Devli'S Press	1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
6B	Plank	1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
7	Walk	1	10 min	@8

#	Exercise	Sets	Reps	Load
1	Goblet Squat	1	8–10 reps	@8
		1	8–10 reps	@8
2	Single Arm Floor Press	1	8–10 reps	@8
		1	8–10 reps	@8
3	Renegade Row	1	8–10 reps	@8
		1	8–10 reps	@8
4	Lateral Raise (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8
Superset
5A	Bicep Curl (EZ Bar)	1	12–15 reps	@8
		1	12–15 reps	@8
5B	Skull Crusher (EZ Bar)	1	12–15 reps	@8
		1	12–15 reps	@8
Superset
6A	Squat Thruster	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
6B	Suitcase Carry	1	40 reps	@10
		1	40 reps	@10
		1	40 reps	@10
		1	40 reps	@10
		1	40 reps	@10
7	Walk	1	10 min	@8

#	Exercise	Sets	Reps	Load
1	Single Leg Deadlift	1	8–10 reps	@8
		1	8–10 reps	@8
2	Lunge Stance Single Arm Shoulder Press	1	8–10 reps	@8
		1	8–10 reps	@8
3	Cross Body Lat Pulldown (Single Arm) (Cable)	1	8–10 reps	@8
		1	8–10 reps	@8
4	Lateral Raise (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8
Superset
5A	Hammer Curl (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8
5B	Overhead Tricep Extension (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@8
Superset
6A	Devli'S Press	1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
6B	Plank	1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
7	Walk	1	10 min	@8

Weeks 2–6 are in the app

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

Common questions

Yes, Begin Here is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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.

Begin Here 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Begin Here 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.

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