1-Hour Builder
A balanced and efficient approach to training while targeting most muscle groups at equal measure.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 3 | 5–8 reps | @7–8 |
| 1B | Pull-Up (Weighted) | 3 | 6–8 reps | @7–8 |
| Superset | ||||
| 2A | Incline Fly Press (Dumbbell) | 3 | 10–12 reps | @7–8 |
| 2B | Chest Supported Row (Machine) | 3 | 12–15 reps | @7–8 |
| 3 | Lying Side Lateral Raise | 2 | 12–15 reps | @7–8 |
| 1 | — | @7–8 | ||
| Superset | ||||
| 4A | Preacher Curl (EZ Bar) | 3 | 10–12 reps | @7–8 |
| 4B | Skull Crusher | 3 | 12–15 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 5–8 reps | @7–8 |
| Superset | ||||
| 2A | Lying Leg Curl | 3 | 10–12 reps | @7–8 |
| 1 | — | @7–8 | ||
| 2B | Walking Lunge (Dumbbell) | 4 | 12–15 reps | @7–8 |
| Superset | ||||
| 3A | Hip Thrust (Machine) | 4 | 12–15 reps | @7–8 |
| 3B | Hack Squat Calf Raise | 4 | 12–15 reps | @7–8 |
| 1 | — | @7–8 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 6–8 reps | @7–8 |
| Superset | ||||
| 2A | Rear Delt Fly (Machine) | 3 | 10–12 reps | @7–8 |
| 2B | One Arm Lateral Raise (Dumbbell) | 3 | 12–15 reps | @7–8 |
| Superset | ||||
| 3A | Y Raise | 3 | 12–15 reps | @7–8 |
| 3B | Hammer Curl | 3 | 12–15 reps | @7–8 |
| Superset | ||||
| 4A | Tricep Extension (Machine) | 2 | 12–15 reps | @7–8 |
| 1 | — | @7–8 | ||
| 4B | Incline Curl (Dumbbell) | 3 | 12–15 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bent Over Row (Barbell) | 3 | 6–8 reps | @7–8 |
| 1B | Pec Deck (Machine) | 3 | 10–12 reps | @7–8 |
| Superset | ||||
| 2A | Lat Pulldown | 3 | 8–10 reps | @7–8 |
| 2B | Chest Fly (Cable) | 3 | 10–12 reps | @7–8 |
| 3 | Lateral Raise (Cable) | 3 | 12–15 reps | @7–8 |
| Superset | ||||
| 4A | V-Handle Tricep Pushdown (Cable) | 3 | 10–12 reps | @7–8 |
| 4B | Spider Curl | 2 | 10–12 reps | @7–8 |
| 1 | — | @7–8 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 6–8 reps | @7–8 |
| Superset | ||||
| 2A | Leg Extension | 3 | 10–12 reps | @7–8 |
| 1 | — | @7–8 | ||
| 2B | Good Morning | 4 | 8–10 reps | @7–8 |
| Superset | ||||
| 3A | Glute Kickback | 4 | 12–15 reps | @7–8 |
| 3B | Calf Raise (Leg Press) | 4 | 12–15 reps | @7–8 |
| 1 | — | @7–8 | ||
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 1-Hour Builder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
1-Hour Builder 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
1-Hour Builder 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
