Generic LA Fitness starting routine
Getting back into the swing of things.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 2A | Lateral Raise (Dumbbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 2B | Front Raise | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 3A | Lat Pulldown | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 3B | Seated Row (Cable) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 4A | Face Pull | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 4B | Overhead Tricep Extension (Cable) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 5A | Plank | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| 5B | Bicep Curl (Dumbbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 5C | Skull Crusher (Dumbbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 6 | Run | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 2A | Leg Extension | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 2B | Leg Curl | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 3 | Goblet Squat | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 4A | Leg Press (45 Degrees) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 4B | Leg Press (45 Degrees) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 5A | Plank | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| 5B | Standing Calf Raise | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 6 | Cable Oblique Twists | 1 | 12–24 reps |
| 1 | 12–24 reps | ||
| 7 | Run | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 3 | Pec Deck (Machine) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 4A | Standing Shoulder Press (Dumbbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 4B | Tricep Kickback | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 5A | Plank | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| 5B | Pullover (EZ Bar) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 6 | Run | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 2 | Seated Row (Cable) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 3 | Wide Grip Lat Pulldown | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 4A | Hammer Curl (Dumbbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 4B | Tricep Rope Push Down (Cable) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 5A | Plank | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| 5B | Concentration Curl | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 5C | Cable Crunch | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 6 | Run | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 2A | Leg Extension | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 2B | Leg Curl | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 3A | Leg Press (45 Degrees) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 3B | Leg Press (45 Degrees) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| Superset | |||
| 4A | Lying Leg Raise | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 4B | Walking Lunge (Dumbbell) | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 5 | Standing Calf Raise | 1 | 6–12 reps |
| 1 | 6–12 reps | ||
| 1 | 6–12 reps | ||
| 6 | Run | 1 | 10 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Generic LA Fitness starting routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 70 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.
Generic LA Fitness starting routine 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Generic LA Fitness starting routine 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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