IntermediateFree

A/P (1)

Transform your strength and endurance over 18 weeks—72 days to unleash your potential and redefine your limits. Let's get to work!

Bartek· Apr 2026

Free on iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate

Goal

Women's, Muscle

Equipment

Garage Gym

Session length

80 min

muscle

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

12.2%

Triceps

10.8%

Lats

10.8%

Biceps

10.8%

Front Delts

8.8%

Chest

8.1%

Hamstrings

5.4%

Glutes

4.7%

Quadriceps

4.1%

Abs

4.1%

Middle Delts

4.1%

Rear Delts

4.1%

Forearms

4.1%

Lower Back

2.7%

Calves

2.7%

Adductors

1.4%

Abductors

1.4%

Week 1 Workouts

#	Exercise	Sets
1	Pec Deck (Machine)	3
2	Incline Bench Press (Smith Machine)	3
3	Leg Extension	2
4	Single Arm Tricep Extension (Cable)	2
5	JM Press (Smith Machine)	2
6	Hack Squat	1
7	Lateral Raise (Cable)	2
8	Shoulder Press (Machine)	1
9	Hip Adductor (Machine)	1
10	Abs Crunch (Machine)	2

#	Exercise	Sets
1	Lat Pulldown	3
2	T-Bar Row	3
3	Chest Supported Row (Machine)	2
4	Hamstring Curl	2
5	Bicep Curl (Cable)	2
6	Reverse Curl (Barbell)	2
7	Standing Calf Raise	2
8	Reverse Pec Deck	2
9	Stiff Leg Deadlift	1
10	Hip Abductor (Machine)	1

#	Exercise	Sets
1	Pec Deck (Machine)	3
2	Incline Bench Press (Smith Machine)	3
3	Leg Extension	2
4	Single Arm Tricep Extension (Cable)	2
5	JM Press (Smith Machine)	2
6	Hack Squat	1
7	Lateral Raise (Cable)	2
8	Shoulder Press (Machine)	1
9	Hip Adductor (Machine)	1
10	Abs Crunch (Machine)	2

#	Exercise	Sets
1	Lat Pulldown	3
2	T-Bar Row	3
3	Chest Supported Row (Machine)	2
4	Hamstring Curl	2
5	Bicep Curl (Cable)	2
6	Reverse Curl (Barbell)	2
7	Standing Calf Raise	2
8	Reverse Pec Deck	2
9	Stiff Leg Deadlift	1
10	Hip Abductor (Machine)	1

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, A/P (1) 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 garage 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.

A/P (1) 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

A/P (1) 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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Free on iOS & Android