IntermediateFree

BEEJ (1)

Hey

William D.· Jun 2025

1athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

50 min

Get huge

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.8%

Quadriceps

11.8%

Chest

11.1%

Hamstrings

11%

Lats

9.2%

Biceps

9.2%

Glutes

8.1%

Front Delts

6.6%

Upper Back

6.3%

Forearms

3.2%

Lower Back

Abs

Middle Delts

2.8%

Adductors

1.5%

Rear Delts

1.4%

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Leg Extension	4	12 reps	@10
2	Romanian Deadlift (Dumbbell)	4	12 reps	@10
3	Seated Hamstring Curl	4	12 reps	@10
4	Split Squat (Dumbbell)	4	8 reps	@10
5	Walking Lunge	4	10 reps	@8

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	4	12 reps	@10
2	Incline Bench Press (Dumbbell)	4	8 reps	@10
Superset
3A	Skull Crusher (Barbell)	4	15 reps	—
3B	Lateral Raise (Dumbbell)	3	8 reps	@10
4	Tricep Extension (Cable)	4	12 reps	@10
5	Pec Deck (Machine)	4	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	3	8 reps	@10
2	Lat Pulldown (Close Grip)	3	8 reps	@10
Superset
3A	Reverse Bicep Curl (EZ Bar)	3	8 reps	@10
3B	Alternating Dumbbell Curl	3	8 reps	@10
4	Wide Grip Pull-Up	4	99 reps	@10

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	4	12 reps	@10
2	Incline Bench Press (Dumbbell)	4	8 reps	@10
Superset
3A	Skull Crusher (Barbell)	4	15 reps	—
3B	Lateral Raise (Dumbbell)	3	8 reps	@10
4	Tricep Extension (Cable)	4	12 reps	@10
5	Pec Deck (Machine)	4	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	3	8 reps	@10
2	Lat Pulldown (Close Grip)	3	8 reps	@10
Superset
3A	Reverse Bicep Curl (EZ Bar)	3	8 reps	@10
3B	Alternating Dumbbell Curl	3	8 reps	@10
4	Wide Grip Pull-Up	4	99 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	4	8 reps	@10
2	Leg Extension	4	12 reps	@10
3	Goblet Squat	4	12 reps	@10
4	Romanian Deadlift (Barbell)	4	10 reps	@10

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, BEEJ (1) 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 50 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.

BEEJ (1) 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.

BEEJ (1) 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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