Starting Strength (Adapted)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps |
| 2 | Bench Press (Barbell) | 3 | 5 reps |
| 3 | Deadlift (Barbell) | 1 | 5 reps |
| 4 | Lat Pulldown | 3 | 8 reps |
| 5 | Face Pull | 3 | 15 reps |
| 6 | Sit Up | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 2 | Overhead Press (Dumbbell) | 3 | 8 reps |
| 3 | Chest Fly (Cable) | 3 | 12 reps |
| 4 | Lateral Raise (Cable) | 3 | 12 reps |
| 5 | Front Raise | 3 | 12 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 7 | Bicep Curl (Cable) | 3 | 12 reps |
| 8 | Hack Squat | 4 | 12 reps |
| 9 | Seated Calf Raise | 4 | 12 reps |
| 10 | Hip Abductor (Machine) | 3 | 12 reps |
| 11 | Hip Adductor (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 8 reps |
| 2 | Overhead Press (Barbell) | 3 | 5 reps |
| 3 | T-Bar Row | 5 | 3 reps |
| 4 | Standing Pullover (Cable) | 3 | 12 reps |
| 5 | Rear Delt Fly (Machine) | 3 | 12 reps |
| 6 | Good Morning | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps |
| 2 | Bench Press (Barbell) | 3 | 5 reps |
| 3 | Deadlift (Barbell) | 1 | 5 reps |
| 4 | Seated Row (Machine) | 3 | 8 reps |
| 5 | Decline Crunch (Weighted) | 3 | 15 reps |
| 6 | Face Pull | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 8 reps |
| 2 | Chest Fly (Machine) | 3 | 12 reps |
| 3 | Pullover (Dumbbell) | 3 | 12 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 6 | Y Raise | 3 | 12 reps |
| 7 | Bent Over Row (Dumbbell) | 3 | 12 reps |
| 8 | Bicep Curl (Dumbbell) | 3 | 8 reps |
| 9 | Katana Extension | 3 | 12 reps |
| 10 | Single Leg Press | 4 | 8 reps |
| 11 | Seated Calf Raise | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 8 reps |
| 2 | Overhead Press (Barbell) | 3 | 5 reps |
| 3 | Pull-Up (Weighted) | 3 | 5 reps |
| 4 | Dip (Weighted) | 3 | 5 reps |
| 5 | V-Bar Pulldown | 3 | 12 reps |
| 6 | Romanian Deadlift (Barbell) | 4 | 8 reps |
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, Starting Strength (Adapted) 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 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.
Starting Strength (Adapted) 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.
Starting Strength (Adapted) 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
