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Astartes Protocol
BeginnerFree

Astartes Protocol

Q

Sturmhehr
Sturmhehr· Apr 2026
iOS & Android

Overview

Length
18 weeks
Days / week
6 days
Level
Novice
Goal
Athletics, Muscle
Equipment
Full Gym
Session length
60 min
Q

Who it's for

Beginners new to structured strength training
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
Upper Back
10.2%
Hamstrings
9%
Triceps
8.7%
Front Delts
8.7%
Quadriceps
7.9%
Chest
7.1%
Glutes
7.1%
Lats
6.3%
Biceps
6%
Forearms
6%
Middle Delts
4.5%
Rear Delts
4.1%
Lower Back
4.1%
Abs
3.5%
Neck
3.3%
Calves
2.5%
Abductors
1.1%
Week 1 Workouts
#ExerciseSetsReps
1Bench Press (Smith Machine)16–8 reps
16–8 reps
16–8 reps
16–8 reps
2Incline Bench Press (Smith Machine)110–12 reps
110–12 reps
110–12 reps
3Chest Press (Machine)110–12 reps
110–12 reps
110–12 reps
4Lateral Raise (Machine)115–20 reps
115–20 reps
115–20 reps
115–20 reps
5Lateral Raise (Cable)115–20 reps
115–20 reps
115–20 reps
6JM Press (Smith Machine)110–12 reps
110–12 reps
110–12 reps
7Tricep Pushdown (Cable)112–15 reps
112–15 reps
112–15 reps
8Seated Dip (Machine)110–12 reps
110–12 reps
110–12 reps
9Cable Crunch112–15 reps
112–15 reps
112–15 reps
#ExerciseSetsReps
1Pull-Up (Neutral Grip, Bodyweight)16–10 reps
16–10 reps
16–10 reps
16–10 reps
2Seated Row (Cable)110–12 reps
110–12 reps
110–12 reps
110–12 reps
3Single Arm Iso Row110–12 reps
110–12 reps
110–12 reps
110–12 reps
4Face Pull115–20 reps
115–20 reps
115–20 reps
115–20 reps
5Neck Extension112–15 reps
112–15 reps
112–15 reps
6Preacher Curl (Machine)16–8 reps
16–8 reps
16–8 reps
16–8 reps
7Hammer Curl (Dumbbell)112–15 reps
112–15 reps
112–15 reps
8Reverse Wrist Curl (Dumbbell)115–20 reps
115–20 reps
115–20 reps
9Reverse Wrist Curl (Barbell)115–20 reps
115–20 reps
115–20 reps
10Dead Hang120–60 min
120–60 min
120–60 min
#ExerciseSetsReps
1Hyperextension112–15 reps
112–15 reps
112–15 reps
112–15 reps
2Leg Extension18–10 reps
18–10 reps
18–10 reps
18–10 reps
3Romanian Deadlift (Barbell)16–9 reps
16–9 reps
16–9 reps
4Leg Press (45 Degrees)18–10 reps
18–10 reps
18–10 reps
18–10 reps
5Hack Squat110–12 reps
110–12 reps
110–12 reps
110–12 reps
6Calf Raise (Leg Press)115–20 reps
115–20 reps
115–20 reps
7Lying Leg Curl110–12 reps
110–12 reps
110–12 reps
8Neck Flexion112–15 reps
112–15 reps
112–15 reps
#ExerciseSetsReps
1Landmine Press18–10 reps
18–10 reps
18–10 reps
18–10 reps
2Lateral Raise (Machine)115–20 reps
115–20 reps
115–20 reps
115–20 reps
3Lateral Raise (Cable)115–20 reps
115–20 reps
115–20 reps
115–20 reps
4Pec Deck (Machine)112–15 reps
112–15 reps
112–15 reps
5Incline Bench Press (Smith Machine)110–12 reps
110–12 reps
110–12 reps
6Face Pull115–20 reps
115–20 reps
115–20 reps
7Overhead Tricep Extension (Cable)112–15 reps
112–15 reps
112–15 reps
8Seated Dip (Machine)110–12 reps
110–12 reps
110–12 reps
9Cable Crunch112–15 reps
112–15 reps
112–15 reps
#ExerciseSetsReps
1Kroc Row18–12 reps
18–12 reps
18–12 reps
18–12 reps
2High Row18–12 reps
18–12 reps
18–12 reps
3Wide Grip Lat Pulldown110–12 reps
110–12 reps
110–12 reps
110–12 reps
4Rear Delt Fly (Machine)115–20 reps
115–20 reps
115–20 reps
115–20 reps
5Power Shrug112–15 reps
112–15 reps
112–15 reps
112–15 reps
6Neck Extension112–15 reps
112–15 reps
112–15 reps
7Neck Flexion112–15 reps
112–15 reps
112–15 reps
8Bicep Curl (Cable)112–15 reps
112–15 reps
112–15 reps
112–15 reps
9Reverse Bicep Curl (EZ Bar)112–15 reps
112–15 reps
112–15 reps
10Wrist Curls115–20 reps
115–20 reps
115–20 reps
11Dead Hang130–60 min
130–60 min
130–60 min
#ExerciseSetsReps
1Hyperextension112–15 reps
112–15 reps
112–15 reps
112–15 reps
2Romanian Deadlift (Barbell)16–9 reps
16–9 reps
16–9 reps
16–9 reps
3Leg Press (45 Degrees)18–10 reps
18–10 reps
18–10 reps
18–10 reps
4Calf Raise (Leg Press)115–20 reps
115–20 reps
115–20 reps
5Lying Leg Curl110–12 reps
110–12 reps
110–12 reps
110–12 reps
6Leg Extension110–12 reps
110–12 reps
110–12 reps
7Hack Squat110–12 reps
110–12 reps
110–12 reps
8Single Leg Calf Raise (Weighted)115–20 reps
115–20 reps
115–20 reps

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, Astartes Protocol 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 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.

Astartes Protocol 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.

Astartes Protocol 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.
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