Weston's Best
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stretching | 1 | undefined min | — |
| 2 | 1km Row | 1 | undefined min | — |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 6–10 reps | @8 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @8 |
| 5 | T-Bar Row | 3 | 6–10 reps | @8 |
| 6 | Pec Deck (Machine) | 2 | 12–15 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| Superset | ||||
| 7A | Y Raise | 3 | 8–10 reps | @8 |
| 7B | Lateral Raise (Machine) | 3 | 6–8 reps | @8 |
| 8 | VO2 Max Intervals | 4 | 3 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | undefined min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stretching | 1 | undefined min | — |
| 2 | 1km Row | 1 | undefined min | — |
| 3 | Lying Leg Curl | 1 | 12–15 reps | @8 |
| 1 | 9–12 reps | @8 | ||
| 1 | 6–9 reps | @8 | ||
| 4 | Hack Squat | 3 | 4–6 reps | @6 |
| 5 | B-Stance Romanian Deadlift (Dumbbell) | 3 | 6–10 reps | @6 |
| Superset | ||||
| 6A | Leg Extension | 3 | 8–12 reps | @8 |
| 6B | Sissy Squat | 3 | 8–12 reps | @6 |
| Superset | ||||
| 7A | Face Away Cable Curl | 3 | 8–12 reps | @8 |
| 7B | Single Arm Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 8 | Plank | 2 | 2 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | undefined min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stretching | 1 | undefined min | — |
| 2 | 1km Row | 1 | undefined min | — |
| 3 | Single Arm Row (Cable) | 3 | 6–10 reps | @8 |
| 4 | Seated Anterior Delt Press (AD) | 3 | 6–10 reps | @8 |
| 5 | Wide Grip Lat Pulldown | 2 | 12–15 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 6 | Fly Press (Dumbbell) | 3 | 8–12 reps | @7 |
| 7 | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @8 |
| 2 | 4–10 reps | @8 | ||
| 8 | Face Pull | 3 | 10–15 reps | — |
| 9 | Hanging Oblique Knee Raise | 4 | 10–15 reps | — |
| 10 | Abs Crunch (Machine) | 3 | 10–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | undefined min |
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, Weston's Best 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 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 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.
Weston's Best 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Weston's Best 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
