Off season 1
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 5 | 5 reps | @7 |
| 2 | Barbell Row | 3 | 7–10 reps | @8 |
| 3 | Overhead Press (Machine) | 2 | 12–15 reps | @7.5 |
| 4 | Single Arm Pushdown | 3 | 10–15 reps | @9 |
| 5 | Chest Fly (Machine) | 1 | 8–15 reps | @9 |
| 2 | 8–15 reps | @9 | ||
| 6 | Nautilus Single Arm Curl | 2 | 12–20 reps | @10 |
| 7 | Wrist Roller | 2 | 1 rep | @9 |
| 1 | 1 rep | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 4 reps | @6 |
| 1 | 3 reps | @6.5 | ||
| 1 | 2 reps | @7 | ||
| 2 | 5 reps | @7 | ||
| 2 | Stiff Leg Deadlift | 1 | 4–8 reps | @6 |
| 1 | 4–8 reps | @6.5 | ||
| 1 | 4–8 reps | @7 | ||
| 1 | 4–8 reps | @7.5 | ||
| 3 | Split Squat (Dumbbell) | 3 | 7–12 reps | @8 |
| 4 | Leg Extension | 2 | 15–25 reps | @8.5 |
| 5 | Hanging Leg Raise | 2 | 10–20 reps | @9 |
| 1 | 10–20 reps | @10 | ||
| 6 | Lat Pulldown (Close Grip) | 2 | 8–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | @7 |
| 2 | 6 reps | @7 | ||
| 1 | 6 reps | @8 | ||
| 2 | Overhead Press (Barbell) | 3 | 6–10 reps | @7 |
| 3 | Chest Fly (Machine) | 2 | 8–15 reps | @8 |
| 4 | Chest Fly (Machine) | 3 | 7–12 reps | @9 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps | @9 |
| 6 | Upright Row (Cable) | 2 | 10–15 reps | @9 |
| 7 | Side Bend (Dumbbell) | 3 | 10–15 reps | @9 |
| 8 | Reverse Bicep Curl (EZ Bar) | 1 | 10–15 reps | @10 |
| 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 2 reps | @6.5 |
| 3 | 3 reps | @7 | ||
| 1 | 5 reps | @6 | ||
| 2 | High Bar Squat (Barbell) | 3 | 6–10 reps | @7 |
| 3 | Pendlay Row | 2 | 5–8 reps | @8 |
| 4 | Single Leg Romanian Deadlift | 3 | 6–12 reps | @7.5 |
| 5 | Seated Row (Cable) | 2 | 10–15 reps | @8 |
| 6 | Decline Crunch (Weighted) | 3 | 10–20 reps | @8.5 |
| 7 | Seated Calf Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 3 | 3–7 reps | @7.5 |
| 2 | 3–7 reps | @9 | ||
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 4 | 5–8 reps | @7 |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | @9 |
| 4 | Skull Crusher | 3 | 6–10 reps | @9 |
| 5 | Preacher Curl (Barbell) | 5 | 3–6 reps | @9 |
| 6 | Face Pull | 3 | 15–25 reps | @9 |
| 1 | 15–25 reps | @10 | ||
| 7 | Hammer Curl | 3 | 8–12 reps | @9 |
| 8 | Front Raise | 2 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walking Lunge | 3 | 10–20 reps | @6 |
| 2 | Band Pull Apart | 3 | 20–40 reps | @6 |
| 3 | Tricep Pushdown (Cable) | 3 | 30–60 reps | @6 |
| 4 | Wide Grip Rear Pull-Up | 3 | 8–15 reps | @6 |
| 5 | Swim | 1 | 15 min | @6 |
| 6 | Y Raise | 3 | 6–10 reps | @8 |
| 7 | Dumbbell Bench Pullover | 3 | 7–12 reps | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Off season 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 12 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 100 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.
Off season 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Off season 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
