All LevelsFree

Be More Useful

Suck less, be more useful

Lifts by Me· Aug 2025

Free on iOS & Android

Overview

Length

5 weeks

Days / week

5 days

Level

Intermediate, Beginner, Advanced

Goal

Athletics, Bodyweight Fitness, Muscle, Strength

Equipment

Garage Gym

Session length

60 min

Don’t wait until an emergency to realize how out of shape you are. If you only ever lift, you will not keep up in a tough situation when people are depending on you. Don’t be a liability. If you have functional body parts but can’t run three miles in reasonable time (or any endurance/speed equivalent), I’m sorry, but you will one day be dependent on people who can, either in a future emergency or when your health inevitably fails you because you failed it for too long. This program balances *useful* strength - being lower body work capacity under weight and upper body bodyweight strength - with a lot of cardio. Multiple types of cardio. The peaks are softer but the mountain is higher - and that is what is most important for overall resilience. If you can do this program every week, until you can do everything in top time and all the strength work at high weights, you will survive sicknesses easier, endure stress better, sleep easier, think clearer, and overall be more useful to yourself and everyone around you. You may also be more able to pass certain fitness tests.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Other

16.1%

Quadriceps

14.8%

Glutes

11.8%

Lats

10.9%

Hamstrings

8.9%

Upper Back

8.7%

Chest

6.5%

Adductors

5.9%

Triceps

5.2%

Biceps

4.3%

Front Delts

3.9%

Abs

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Zone 2 Cardio	1	30–60 min	60%
2	Push Up	3	10–35 reps	@7–10

#	Exercise	Sets	Reps	Load
1	Zone 2 Cardio	1	45–90 min	60%

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	10	10 reps	55%
2	Sandbag Carry	3	1 min	@7–10

#	Exercise	Sets	Reps	Load
1	Zone 2 Cardio	1	30–45 min	60%
2	Walk (Barefoot on Concrete)	1	5–10 min	45%

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	5	10 reps	@7–10
2	Threshold Cardio	7	2 min	80%
		1	4 min	80%

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Be More Useful is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 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.

Be More Useful 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Be More Useful 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.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android