Basic v3 «I can lift»
V3 of basic knee stuff
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 5 min | — |
| 2 | Reverse Walk | 1 | 5 min | — |
| 3 | Hamstring Curl | 3 | 8 reps | — |
| 4 | Squat (Barbell) | 3 | 7 reps | @5 |
| 5 | Poliquin Step Up | 3 | 8 reps | — |
| 6 | Pallof Press | 3 | 8 reps | — |
| 7 | Bulgarian Split Squat (Dumbbell) | 3 | 7 reps | @5 |
| 8 | Chin-Up (Bodyweight) | 3 | 6 reps | — |
| 9 | Dip (Weighted) | 3 | 7 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 5 min | — |
| 2 | Reverse Walk | 1 | 5 min | — |
| 3 | Trap Bar Deadlift | 4 | 5 reps | — |
| 4 | Single Leg Deadlift | 3 | 8 reps | — |
| 5 | Glute Bridge (Bodyweight) | 3 | 8 reps | — |
| 6 | Leg Raise (Captain's Chair) | 3 | 12 reps | — |
| 7 | Bench Press (Dumbbell) | 3 | 5 reps | — |
| 8 | Plank | 3 | 1 min | — |
| 9 | Run | 1 | 10–30 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 5 min | — |
| 2 | Reverse Walk | 1 | 5 min | — |
| 3 | Prowler Push | 3 | 25 reps | — |
| 4 | Single Leg Deadlift | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 5 | Leg Extension | 1 | 8 reps | @5 |
| 1 | 8 reps | @5 | ||
| 1 | 8 reps | @5 | ||
| 6 | Poliquin Step Up | 3 | 8 reps | — |
| 7 | Spanish Squat Isometric (Band Behind Knees, Sit Back) | 3 | 1 min | — |
| 8 | Incline Bench Press (Dumbbell) | 1 | 7 reps | @7 |
| 1 | 7 reps | @7 | ||
| 1 | 7 reps | @7 | ||
| 1 | 7 reps | @7 | ||
| 9 | Pull-Up (Bodyweight) | 3 | 6 reps | — |
| 10 | Dip (Weighted) | 3 | 7 reps | — |
| 11 | Leg Raise (Captain's Chair) | 3 | 12 reps | — |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Basic v3 «I can lift» is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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.
Basic v3 «I can lift» 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Basic v3 «I can lift» 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
