CHOP's POTS protocol Month 1-4
How to CHOP POTS! 18 weeks of the Cardio & Strength Training program and what to do while you're at the gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Active Rest | 1 | undefined min |
| 2 | Wellness Score | 2 | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stopwatch | 1 | 0 min | — |
| 2 | Warm Up, From Rest Into Base Pace Heart Rate | 1 | 5–10 min | @2 |
| 3 | Base Pace Heart Rate | 1 | 3 min | @4 |
| 4 | Recovery Heart Zone | 1 | 2 min | @2 |
| 5 | Base Pace Heart Rate | 1 | 3 min | @4 |
| 6 | Cool Down | 1 | 5–10 min | @2 |
| 7 | Leg Day Cool Down Stretches (All Floor) | 1 | 5 min | @1 |
| 8 | Wellness Score | 2 | — | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 8–10 reps | @4 |
| 2 | Leg Curl | 3 | 8–10 reps | @5 |
| 3 | Leg Extension | 3 | 8–10 reps | @4 |
| 4 | Seated Calf Raise | 3 | 8–10 reps | @4 |
| 5 | Chest Press (Machine) | 3 | 8–10 reps | @6 |
| 6 | Seated Row (Cable) | 3 | 8–10 reps | @5 |
| 7 | Abs Crunch (Machine) | 3 | 8–10 reps | @4 |
| 8 | Back Extension | 3 | 8–10 reps | @5 |
| 9 | Leg Day Cool Down Stretches (All Floor) | 1 | 5 min | @1 |
| 10 | Wellness Score | 2 | — | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stopwatch | 1 | 0 min | — |
| 2 | Warm Up, From Rest Into Base Pace Heart Rate | 1 | 5–10 min | @2 |
| 3 | Base Pace Heart Rate | 1 | 3 min | @4 |
| 4 | Recovery Heart Zone | 1 | 2 min | @2 |
| 5 | Base Pace Heart Rate | 1 | 3 min | @4 |
| 6 | Cool Down | 1 | 5–10 min | @2 |
| 7 | Leg Day Cool Down Stretches (All Floor) | 1 | 5 min | @1 |
| 8 | Wellness Score | 2 | — | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 8–10 reps | @4 |
| 2 | Leg Curl | 3 | 8–10 reps | @5 |
| 3 | Leg Extension | 3 | 8–10 reps | @4 |
| 4 | Seated Calf Raise | 3 | 8–10 reps | @4 |
| 5 | Chest Press (Machine) | 3 | 8–10 reps | @6 |
| 6 | Seated Row (Cable) | 3 | 8–10 reps | @5 |
| 7 | Abs Crunch (Machine) | 3 | 8–10 reps | @4 |
| 8 | Back Extension | 3 | 8–10 reps | @5 |
| 9 | Leg Day Cool Down Stretches (All Floor) | 1 | 5 min | @1 |
| 10 | Wellness Score | 2 | — | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stopwatch | 1 | 0 min | — |
| 2 | Warm Up, From Rest Into Base Pace Heart Rate | 1 | 5–10 min | @2 |
| 3 | Base Pace Heart Rate | 1 | 3 min | @4 |
| 4 | Recovery Heart Zone | 1 | 2 min | @2 |
| 5 | Base Pace Heart Rate | 1 | 3 min | @4 |
| 6 | Cool Down | 1 | 5–10 min | @2 |
| 7 | Leg Day Cool Down Stretches (All Floor) | 1 | 5 min | @1 |
| 8 | Wellness Score | 2 | — | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Active Rest | 1 | undefined min |
| 2 | Wellness Score | 2 | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, CHOP's POTS protocol Month 1-4 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 30 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.
CHOP's POTS protocol Month 1-4 is structured around 7 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
CHOP's POTS protocol Month 1-4 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
