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Cornerstone Strength LP
Beginner–IntermediateFree

Cornerstone Strength LP

Novice to Early Intermediate Linear Progression. No better way to start getting stronger. Build your strength foundation for bodybuilding and powerlifting.

Eric T.
Eric T.· Apr 2026
iOS & Android

Overview

Length
16 weeks
Days / week
3 days
Level
Beginner, Intermediate
Goal
Strength
Equipment
Full Gym
Session length
70 min
**Cornerstone Strength LP** is a comprehensive 16-week linear progression program designed to build foundational strength through consistent progress. Whether you want to be a bodybuilder, a powerlifter, participate in sports or just want to be fit, you need to lay a foundation of Strength to make your training more effective. The Rules: 1. Add 10 pounds to squats every workout for the first 4 weeks. Starting in Week 5, add 10 pounds every Monday, Wednesday's weight will be 65% of Monday's and Friday will 85% of Monday's weight. 2. Add 5 pounds every workout to bench press, overhead press, pendlay row, and power cleans. 3. Add 10lbs to deadlift every workout. 4. Chin ups and Dips move to weighted when you are able to complete all sets with 15 reps. They then become 3x5 adding 5 lbs a workout. 5. Barbell Curls and Face Pulls use double progression. When you are able to complete the top number of reps each set with the same weight, add 5lbs to the exercise in your next workout. 6. If you are unable to complete the prescribed number of reps do not stop. Take as many sets as you need to complete the minimum number of reps. If you fail a weight two workouts in a row, drop back to the last completed weight, and make the 3rd set an AMRAP. When you are able to get 10 or more reps in the AMRAP set, move up to the next weight in your next workout. Continue to use AMRAP sets for the 3rd set of that exercise moving forward.

Who it's for

Beginners new to structured strength training
Athletes focused on maximal strength
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
11%
Glutes
11%
Triceps
10.4%
Front Delts
10.4%
Abs
8.8%
Hamstrings
8.7%
Upper Back
8.5%
Chest
6.6%
Lats
5.7%
Biceps
4.3%
Adductors
3.8%
Middle Delts
3.8%
Olympic
2.4%
Lower Back
1.7%
Rear Delts
1.4%
Forearms
1.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Low Bar)35 reps@9.5
2Bench Press (Barbell)35 reps@9.5
3Deadlift (Barbell)15 reps@8
#ExerciseSetsRepsLoad
1Squat (Low Bar)35 reps@6.5
2Overhead Press (Barbell)35 reps@9.5
3Deadlift (Barbell)15 reps@9.5
#ExerciseSetsRepsLoad
1Squat (Low Bar)35 reps@9.5
2Bench Press (Barbell)35 reps@9.5
3Deadlift (Barbell)15 reps@8

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Cornerstone Strength LP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 70 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.

Cornerstone Strength LP is structured around 3 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Cornerstone Strength LP 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

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android