Building the Base
Build your base with this Novice / Intermediate program designed to build muscle and build strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–12 reps | @6 |
| 2 | Leg Press | 4 | 12–15 reps | @6 |
| 3 | Hack Squat | 3 | 8–10 reps | @6 |
| 4 | Seated Hamstring Curl | 3 | 20 reps | @6 |
| 5 | Leg Extension | 3 | 20 reps | @6 |
| 6 | Standing Calf Raise | 4 | 15–25 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 4 | 8–12 reps | @6 |
| 2 | Rack Pull (Barbell) | 3 | 8–10 reps | @6 |
| 3 | Chest Press (Machine) | 4 | 10–12 reps | @6 |
| 4 | Lat Pulldown | 4 | 12 reps | @6 |
| 5 | Chest Fly (Cable) | 3 | 12–15 reps | @6 |
| 6 | Bent Over Row (Barbell) | 3 | 6–8 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Face Pull | 4 | 12–15 reps | @6 |
| 2 | Hip Thrust (Barbell) | 4 | 10–12 reps | @6 |
| 3 | Lateral Raise (Cable) | 3 | 12–15 reps | @6 |
| 4 | Romanian Deadlift (Barbell) | 4 | 10–12 reps | @6 |
| 5 | Front Raise | 3 | 10–15 reps | @6 |
| 6 | Hip Adductor (Machine) | 3 | 20 reps | @6 |
| 7 | Hip Abductor (Machine) | 3 | 20 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 4 | 10–15 reps | @6 |
| 2 | Incline Curl (Dumbbell) | 3 | 10–15 reps | @6 |
| 3 | Rolling Tricep Extension (Dumbbell) | 3 | 8–12 reps | @6 |
| 4 | Hammer Curl (Cable) | 4 | 10–15 reps | @6 |
| 5 | Tricep Extension (Cable) | 3 | 12–15 reps | @6 |
| 6 | Wrist Curls | 5 | 15–25 reps | @6 |
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, Building the Base 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.
Building the Base is structured around 4 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.
Building the Base 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
