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Community Programs›Size & Strength For The Average Busy Trainee
Size & Strength For The Average Busy Trainee
Beginner–IntermediateFree

Size & Strength For The Average Busy Trainee

Rubén P.
Rubén P.· Feb 2024
107athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
2 days
Level
Beginner, Intermediate
Goal
Strength, Muscle
Equipment
Full Gym
Session length
70 min
This program is designed por busy people who can only train up to a couple days a week, or lazy people who want to gain muscle and get stronger. Note: you can also perform more days, in blocks 1&2, just make sure they don't stress your joints and that all the extra work being done is just hyperthrophy, at the intensity of each week. Exercise selection may vary during the weeks, you can switch the accesory work, as long as they target the same muscles. However I don't recommend changing them very often. The program can be divided into three different training blocks: BLOCK 1: acummulation phase, we will focus on hyperthrophy at the beggining, so that the muscle gains come when we are training for strength (more muscle lifts more weight). We still practice the big three, but we don't aim for increasing load just yet. During this block intesity remains moderate, generally RPE 7, so don't take sets to failure. Total volume is increased from week to week, adding a set to most exercises. BLOCK 2: intensification phase: volume is maintained while increasing intensity. Rep reanges lower and sets are mainteined. Add 2,5 kg or 5 lb to your SBD during this block. Again try to stay fixed to the RPE given. BLOCK 3: realisation phase: intensity keeps increasing, this time at the expense of volume, reps and sets decrease week to week. With this in mind, every week add 5 kg or 10 lb to your main lifts, the last week you can (should, I mean, is the main purpose of the program :D). Please, don't be stupid, if you feel extremely tired from session to session or feel any articular discomfort take a deload or a week off. I haven't included deloads because I assuming begginers and intermidiates don't lift 200kgs. Also, perform the exercises with good technique and respect the RPEs if you don't know what RPE means how dificult was the set in a scale from 1 to 10. RPE 7: 3 Reps In Reserve (RIR) RPE 7.5: 2 RIR, could have increased a bit the load RPE 8: 2 RIR ... Hope you enjoy the program, I am really interesed in what were your 1rms and your 1rms when finishing the program.

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
14.3%
Quadriceps
12.6%
Chest
11%
Hamstrings
10.7%
Glutes
9.5%
Front Delts
7.6%
Lats
6.9%
Upper Back
6.9%
Biceps
5.5%
Lower Back
4.5%
Middle Delts
4.2%
Abs
3.1%
Adductors
1.7%
Abductors
0.7%
Forearms
0.6%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)38 reps@7.5
2Bench Press (Barbell)38 reps@7
3Romanian Deadlift (Barbell)38 reps@7
4Seated Overhead Press (Dumbbell)38 reps@7
5Chest Supported Row (Machine)38 reps@7
6Bicep Curl (Dumbbell)38 reps@8
#ExerciseSetsRepsLoad
1Deadlift (Barbell)36 reps@7.5
2Bench Press (Barbell)38 reps@7.5
3Leg Press38 reps@7
4Dip (Weighted)38 reps@7
5Pull-Up (Bodyweight)38 reps—
6Tricep Pushdown (Cable)38 reps@7.5

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, Size & Strength For The Average Busy Trainee 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 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.

Size & Strength For The Average Busy Trainee is structured around 2 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.

Size & Strength For The Average Busy Trainee 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

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