Question 1

Is Getting back in shape free?

Accepted Answer

Yes, Getting back in shape is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

Getting back in shape is structured around 6 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.

Question 5

How long is the full program?

Accepted Answer

The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

Getting back in shape 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.

#	Exercise	Sets	Reps
1	Lat Pulldown (Close Grip)	2	10 reps
2	Pull-Up (Assisted)	2	10 reps
3	Underhand Lat Pulldown	2	10 reps
4	Bent Over Row (Barbell)	2	10 reps
5	Seated Row (Cable)	2	10 reps
6	Pullover (Dumbbell)	2	10 reps
7	Bicep Curl (Dumbbell)	2	10 reps
8	Incline Curl (Dumbbell)	2	10 reps
9	Hammer Curl	2	10 reps
10	Preacher Curl (Barbell)	2	10 reps
11	Hanging Leg Raise	2	20 reps
12	Oblique Crunch	2	20 reps
13	Plank	2	2 min
14	Sit Up	2	20 reps
15	Cardio	1	15 min

#	Exercise	Sets	Reps
1	Chest Press (Machine)	2	10 reps
2	Bench Press (Close Grip)	2	10 reps
3	Bench Press (Dumbbell)	2	10 reps
4	Incline Bench Press (Dumbbell)	2	10 reps
5	Dip (Bodyweight)	2	10 reps
6	Tricep Kickback	2	10 reps
7	Tricep Rope Push Down (Cable)	2	10 reps
8	Single Arm Overhead Tricep Extension	2	10 reps
9	Hanging Leg Raise	2	20 reps
10	Oblique Crunch	2	20 reps
11	Sit Up	2	20 reps
12	Plank	2	2 min
13	Cardio	1	15 min

#	Exercise	Sets	Reps
1	Walking Lunge	3	10 reps
2	Lying Leg Raise	3	10 reps
3	Reverse Lunge (Bodyweight)	3	10 reps
4	Split Squat (Bodyweight)	3	10 reps
5	Abs Crunch (Bodyweight)	3	10 reps
6	Lunge (Bodyweight)	3	10 reps
7	Bent Leg Raise	3	10 reps
8	V-Up	3	10 reps
9	Side Plank	2	2 min
10	Squat (Bodyweight)	3	10 reps
11	Cardio	1	30 min

#	Exercise	Sets	Reps
1	Leg Press	1	20 reps
2	Squat (Smith Machine)	2	10 reps
3	Squat (Smith Machine)	2	10 reps
4	Leg Extension	2	10 reps
5	Leg Press	2	10 reps
6	Hack Squat	2	10 reps
7	Lying Leg Curl	2	10 reps
8	Stiff Leg Deadlift	2	10 reps
9	Sit Up	2	10 reps
10	Oblique Crunch	2	10 reps
11	Hanging Leg Raise	2	10 reps
12	Plank	2	2 min
13	Cardio	1	20 min

#	Exercise	Sets	Reps
1	Shoulder Press (Machine)	1	20 reps
2	Arnold Press	2	10 reps
3	Lateral Raise (Dumbbell)	2	10 reps
4	Lateral Raise (Dumbbell)	2	10 reps
5	Front Raise	2	10 reps
6	Shrug (Barbell)	2	10 reps
7	Shrug (Dumbbell)	2	10 reps
8	Upright Row (Barbell)	2	10 reps
9	Hanging Leg Raise	2	10 reps
10	Sit Up	2	10 reps
11	Oblique Crunch	2	10 reps
12	Plank	2	2 min
13	Cardio	1	20 min

Getting back in shape

Overview

Who it's for

Muscle engagement

Common questions

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#	Exercise	Sets	Reps
1	Standing Calf Raise	2	10 reps
2	Seated Calf Raise	2	10 reps
3	Leg Press (45 Degrees)	2	10 reps
4	Wrist Curls	2	10 reps
5	Reverse Wrist Curl (Dumbbell)	2	10 reps
6	V-Up	2	10 reps
7	Sit Up	2	10 reps
8	Oblique Crunch	2	10 reps
9	Plank	2	2 min
10	Hanging Leg Raise	2	10 reps
11	Side Plank	2	2 min