rosalyn’s guide to get stronk
just do your best gang
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6 reps |
| 3 | Chest Fly (Machine) | 3 | 8 reps |
| 4 | Single Arm Pushdown | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Single Arm Overhead Tricep Extension | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 6 | Front Raise | 3 | 8 reps |
| 7 | Calf Raise (Leg Press) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps |
| 2 | Good Morning | 3 | 10 reps |
| 3 | Face Pull | 3 | 8 reps |
| 4 | Preacher Curl (Machine) | 3 | 10 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 10 reps |
| 6 | Single Arm Rear Delt Fly (Cable) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 2 | Leg Press | 3 | 8 reps |
| 3 | Hip Abductor (Machine) | 3 | 8 reps |
| 4 | Squat (Barbell) | 3 | 7 reps |
| 5 | Leg Extension | 3 | 10 reps |
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 40 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 7 reps |
| 2 | Leg Press | 3 | 10 reps |
| 3 | Hip Abductor (Machine) | 1 | 0 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 5 | Stiff Leg Deadlift | 3 | 8 reps |
| 6 | Hamstring Curl | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Landmine Twist | 3 | 10 reps |
| 2 | Russian Twist | 3 | 10 reps |
| 3 | Decline Sit Up (Weighted) | 3 | 10 reps |
| 4 | Walk | 1 | 30 min |
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, rosalyn’s guide to get stronk 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 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.
rosalyn’s guide to get stronk is structured around 5 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.
rosalyn’s guide to get stronk 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.
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