Beginner–IntermediateFree

COOZ program.

Josh Boggess· May 2024

1athletes running this program

Free on iOS & Android

Overview

Length

6 weeks

Days / week

4 days

Level

Beginner, Intermediate

Goal

Muscle, Strength, Women's

Equipment

Full Gym

Session length

80 min

Dude. This program is very hard. Like I made it…very…hard. Each week, for every wave of three weeks, your lifts will take longer. The idea behind this program isn’t going balls to the wall every set, but strategically using RPE and %1RM to add volume. Volume will make you grow! Volume is king! Just STICK TO IT. Since not every set is a 10/10 effort, you need to really try and get everything done…no slacking. Only 4 days a week, but they’re hard days! You’ve got this. For weeks 7-9, you would do the same thing, but add2-4% on percentage based lifts, and cut reps down to 10s for accessory work. Moral of the story: stick with it and trust the process. This will be good!

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Triceps

11.7%

Front Delts

10%

Upper Back

9.6%

Chest

9.6%

Lats

9.2%

Quadriceps

8.9%

Middle Delts

8.3%

Hamstrings

Biceps

7.9%

Glutes

7.2%

Lower Back

3.8%

Abs

2.5%

Adductors

1.7%

Forearms

0.8%

Abductors

0.4%

Rear Delts

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	10 reps	60%
		1	8 reps	70%
		1	6 reps	75%
		1	4 reps	80%
		1	2 reps	70%
2	Squat (Barbell)	1	AMRAP	70%
3	Bent Over Row (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
4	Leg Press (45 Degrees)	2	15 reps	@8.5–10
5	Pull-Up (Assisted)	2	15 reps	@8.5–10
6	Leg Extension	2	15 reps	@8.5–10

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	1	10 reps	60%
		1	8 reps	70%
		1	6 reps	75%
		1	4 reps	80%
2	Bench Press (Barbell)	1	AMRAP	70%
3	Bench Press (Dumbbell)	2	15 reps	@8.5–10
4	Bicep Curl (Barbell)	2	15 reps	@8.5–10
5	Hammer Curl	2	15 reps	@8.5–10
6	Pec Deck (Machine)	2	15 reps	@8.5–10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	2	15 reps	@8.5–10
2	Back Extension	2	15 reps	@8.5–10
3	Seated Hamstring Curl	2	15 reps	@8.5–10
4	Dumbbell Row	2	15 reps	@8.5–10
5	Chin-Up (Assisted)	2	20 reps	@8.5–10
6	Seated Row (Cable)	2	15 reps	@8.5–10

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	1	10 reps	60%
		1	8 reps	70%
		1	6 reps	75%
		1	4 reps	80%
2	Overhead Press (Barbell)	1	AMRAP	70%
3	JM Press (Smith Machine)	2	15 reps	@8.5–10
4	Seated Shoulder Press (Dumbbell)	2	15 reps	@8.5–10
5	Lateral Raise (Dumbbell)	2	15 reps	@8.5–10
6	Dip (Assisted)	2	15 reps	@8.5–10

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, COOZ 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 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 80 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.

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

COOZ 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

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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