Question 1

Is Based Trad Lifting Program free?

Accepted Answer

Yes, Based Trad Lifting Program 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

Based Trad Lifting Program 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

Based Trad Lifting Program 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	Load
1	JM Press	2	8 reps	@10
2	Single Arm Pushdown	2	8 reps	@10
3	Chest Fly (Cable)	2	8 reps	@10
4	Incline Bench Press (Barbell)	2	6 reps	@10
5	Lateral Raise (Dumbbell)	2	10 reps	@10
6	Hack Squat	2	8 reps	@10
7	Squat (Smith Machine)	2	8 reps	@10
8	Hip Abductor (Machine)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Tempo Bench Press	1	1 rep	@10
		1	3 reps	@10
2	Chest Fly (Machine)	2	8 reps	@10
3	Shoulder Press (Machine)	2	6 reps	@10
4	Single Arm Tricep Extension (Cable)	2	8 reps	@10
5	Bicep Curl (Cable)	2	8 reps	@10
6	Leg Extension	2	8 reps	@10
7	Hip Adductor (Machine)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Smith Machine)	2	5 reps	@10
2	Lying Leg Curl	2	8 reps	@10
3	Reverse Hyperextension	2	10 reps	@10
4	Kelso Shrug	2	6 reps	@10
5	Rear Delt Fly (Machine)	2	8 reps	@10
6	Seated Row (Cable)	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Heal Elevated Squat	2	4 reps	@10
2	Leg Extension	2	10 reps	@10
3	Sissy Squat	1	10 reps	@10
4	Walking Lunge	1	30 reps	@10
5	Incline Chest Press (Machine)	2	6 reps	@10
6	Lateral Raise (Cable)	2	8 reps	@10
7	JM Press	2	6 reps	@10
8	Bicep Curl (Dumbbell)	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	High Row	2	8 reps	@10
2	Lat Pulldown (Single Arm)	2	8 reps	@10
3	Rear Delt Fly (Machine)	2	10 reps	@10
4	Good Morning	2	6 reps	@10
5	Hip Thrust (Machine)	1	8 reps	@10
6	Kelso Shrug	1	8 reps	@10

Based Trad Lifting Program

Overview

Who it's for

Muscle engagement

Common questions

Get started

#	Exercise	Sets	Reps	Load
1	Smith Machine Row	2	8 reps	@10
2	Underhand Lat Pulldown	2	8 reps	@10
3	T-Bar Row	2	6 reps	@10
4	SDL	2	4 reps	@10
5	Single-Leg Leg Curl	2	10 reps	@10
6	Rear Delt Fly (Machine)	2	10 reps	@10
7	Kettlebell Curl	2	8 reps	@10