Strength function for Sami
Building blocks
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cycling | 1 | 5 min | @7.5 |
| 2 | Squat (Bodyweight) | 1 | 15 reps | — |
| 3 | 20 reps | — | ||
| 3 | Side Plank | 1 | 10 reps | — |
| 2 | 12 reps | — | ||
| 4 | Glute Bridge (Bodyweight) | 2 | 12 reps | — |
| 1 | 15 reps | — | ||
| 1 | 20 reps | — | ||
| 5 | Box Jump | 4 | 8 reps | — |
| 6 | Glute-Ham Raise | 1 | 8 reps | @6 |
| 2 | 8 reps | @6.5 | ||
| 1 | 8 reps | @7 | ||
| 7 | Standing Calf Raise | 1 | 10 reps | @6 |
| 1 | 10 reps | @6.5 | ||
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cycling | 1 | 5 min | — |
| 2 | Stretching | 1 | 30 min | — |
| 3 | Leg Extension | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 4 | Lying Leg Curl | 1 | 12 reps | @6 |
| 1 | 10 reps | @7 | ||
| 2 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | SkiErg | 2 | 1 min | @9.5 |
| 2 | 1 min | @10 | ||
| 2 | 1km Row | 1 | 3 min | @9.5 |
| 3 | Wide Grip Pull-Up | 1 | 50 reps | @10 |
| Superset | ||||
| 4A | Bicep Curl (Barbell) | 3 | 10 reps | — |
| 4B | Bicep Curl (Barbell) | 3 | 10 reps | — |
| 4C | Hammer Curl | 3 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Around The World | 4 | 0 reps |
| 1B | Kettlebell Press | 4 | 0 reps |
| 1C | Push Up | 1 | 100 reps |
| Superset | |||
| 2A | Rear Delt Fly (Dumbbell) | 2 | 12 reps |
| 2 | 10 reps | ||
| 2B | Overhead Extension (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 3A | Dip (Bodyweight) | 1 | 10 reps |
| 1 | 8 reps | ||
| 2 | 6 reps | ||
| 3B | Sit Up | 2 | 10 reps |
| 2 | 12 reps | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Row | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 2 | Lat Pulldown | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 3 | Seated Row (Machine) | 1 | 12 reps | @7 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 4 | Shrug (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| Superset | ||||
| 5A | Hammer Curl | 1 | 10 reps | @7 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @10 | ||
| 5B | Bicep Curl (Barbell) | 1 | 10 reps | — |
| 2 | 8 reps | — | ||
| 5C | Bicep Curl (Barbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @10 | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 3 | Pec Fly (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 4 | Front Raise | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| Superset | ||||
| 5A | Tricep Rope Push Down (Cable) | 1 | 12 reps | @7 |
| 1 | 10 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 5B | Single Arm Tricep Extension (Cable) | 2 | 8 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strength function for Sami is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Strength function for Sami 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.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength function for Sami 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
