Strength training (1)
Transform your physique in just one week—sculpt strength and redefine your limits with five powerful sessions designed for the everyday lifter.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 2 | Shoulder Press (Plate Loaded) | 1 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @8 | ||
| 4 | Arnold Press | 1 | 12 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 5 | Shrug (Dumbbell) | 4 | 15 reps | @8 |
| 6 | Front Raise | 4 | 15 reps | @7 |
| 7 | Lateral Raise (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 15 reps | @7 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 2 | Leg Curl | 1 | 15 reps | @7 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 3 | Hip Thrust (Machine) | 3 | 15 reps | @8 |
| 4 | Hip Abductor (Machine) | 3 | 12 reps | @8 |
| 5 | Calf Raise (Machine) | 3 | 25 reps | @8 |
| 6 | Seated Calf Raise | 3 | 15 reps | @8 |
| 7 | Leg Press (45 Degrees) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 8 | Calf Raise (Leg Press) | 2 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 15 reps | @7 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 2 | Shrug (Dumbbell) | 4 | 15 reps | @7 |
| 3 | Plate Loaded Lat Pull Down | 1 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @9 | ||
| 4 | Kettlebell Swing | 4 | 15 reps | @6 |
| 5 | Russian Twist | 4 | 15 reps | — |
| 6 | Plank | 4 | — | — |
| 7 | Side Bend (Dumbbell) | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @10 | ||
| 2 | Lying Tricep Extension (Barbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @9 | ||
| 3 | Bicep Curl (Dumbbell) | 1 | 15 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 4 | Bicep Curl (EZ Bar) | 3 | 20 reps | @7 |
| 5 | Tricep Kickback | 3 | 10 reps | @6 |
| 6 | Tricep Pushdown (Cable) | 1 | 30 reps | @6 |
| 1 | 20 reps | @7 | ||
| 1 | 15 reps | @7.5 | ||
| 7 | Superman Curl | 3 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 3 | Plate Loaded Bench Press | 1 | 15 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 4 | Incline Chest Fly (Dumbbell) | 3 | 15 reps | @8 |
| 5 | Push Up | 3 | 15 reps | @6 |
| 6 | Chest Fly (Cable) | 3 | 15 reps | @6.5 |
| 7 | Incline Cable Chest Press | 3 | 12 reps | @7 |
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, Strength training (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 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.
Strength training (1) is structured around 5 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.
Strength training (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
