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Stretching Program
Beginner–IntermediateFree

Stretching Program

Stretching program based on free programs from Movement by David. I just put together everything.

Josemaria L.
Josemaria L.· Aug 2025
7athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
6 days
Level
Beginner, Intermediate
Goal
Athletics
Equipment
At Home
Session length
30 min
It works for novices but it can also help advanced people.

Who it's for

Beginners new to structured strength training
Athletes focused on athletics
Athletes who can train 6 days per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Other
33.3%
Abs
33.3%
Stretching
33.3%
Week 1 Workouts
#ExerciseSetsReps
Superset
1ACat Cow Stretch210 reps
1BChest Pulse215 reps
Superset
2ASeated Active Twist Hold21 min
2BLow Dips215 reps
Superset
3ALat Stretch20.5 min
3BDoorframe Chest Stretch20.5 min
Superset
4ASeated Pike20.5 min
4BWall Shoulder Stretch20.5 min
#ExerciseSetsReps
1Single Leg RDL210 reps
2Lunge Pulse210 reps
Superset
3APigeon Stretch21 min
3BHamstring Kick210 reps
Superset
4AButterfly Stretch20.5 min
4BSingle Leg Hamstring Stretch21 min
#ExerciseSetsReps
Superset
1ALat Pulse215 reps
1BLateral Stretch21 min
Superset
2ASide Plank Lifts210 reps
2BLow Dip Hold20.5 min
Superset
3AThread The Needle Hold21 min
3BPole Internal Stretch21 min
Superset
4ASeal Pose20.5 min
4BPole External Stretch21 min
#ExerciseSetsReps
Superset
1AStanding Pancake Good Morning210 reps
1BHip Flexor Lunge21 min
Superset
2A90/90 Extension210 reps
2BHamstring Lunge21 min
3Roll Down15 reps
4Basic Toe Touch20.5 min
#ExerciseSetsReps
Superset
1ACat Cow Stretch210 reps
1BChest Pulse215 reps
Superset
2ASeated Active Twist Hold21 min
2BLow Dips215 reps
Superset
3ALat Stretch20.5 min
3BDoorframe Chest Stretch20.5 min
Superset
4ASeated Pike20.5 min
4BWall Shoulder Stretch20.5 min
#ExerciseSetsReps
1Single Leg RDL210 reps
2Lunge Pulse210 reps
Superset
3APigeon Stretch21 min
3BHamstring Kick210 reps
Superset
4AButterfly Stretch20.5 min
4BSingle Leg Hamstring Stretch21 min

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Stretching Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This is a home workout program. No gym required. 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 30 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.

Stretching Program 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Stretching Program 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.
Free on iOS & Android