IntermediateFree

Ch’s træning

Transform your physique with 18 weeks of targeted bodybuilding—90 days to sculpt strength and redefine your limits in the gym.

· Jun 2025

iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

130 min

To gain strength and muscle

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

13.5%

Triceps

13.1%

Biceps

12.6%

Lats

12%

Chest

9.6%

Front Delts

6.6%

Middle Delts

6.6%

Hamstrings

4.3%

Glutes

3.9%

Rear Delts

3.7%

Quadriceps

3.6%

Abs

3.1%

Adductors

2.1%

Lower Back

1.4%

Abductors

1.4%

Calves

1.4%

Forearms

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	1	4–6 reps	@6
		1	6–8 reps	@9.5
		1	6–8 reps	@10
2	Preacher Curl (Dumbbell)	1	4–6 reps	@6
		2	6–8 reps	@10
3	Seated Overhead Press (Dumbbell)	1	4–6 reps	@6
		2	6–8 reps	@10
4	Incline Bench Press (Dumbbell)	1	4–6 reps	@6
		2	6–8 reps	@10
5	Bayesian Curl	1	4–6 reps	@6
		2	6–8 reps	@10
6	Lateral Raise (Cable)	1	4–6 reps	@6
		2	7–10 reps	@10
7	Seated Chest Fly (cable)	1	4–6 reps	@6
		2	7–10 reps	@10
8	Hammer Curl (Cable)	1	4–6 reps	@6
		2	6–8 reps	@10
Superset
9A	Rear Delt Fly (Cable)	2	10–12 reps	@10
9B	Rear Delt Fly (Dumbbell)	2	10–12 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Weighted)	1	4–5 reps	@6
		2	6–8 reps	@10
2	JM Press (Smith Machine)	1	4–6 reps	@6
		1	6–8 reps	@9.5
		1	6–8 reps	@10
3	Barbell Row	1	5–7 reps	@6.5
		1	6–8 reps	@9.5
		1	6–8 reps	@10
4	Single Arm Tricep Extension (Cable)	1	4–6 reps	@6
		2	6–8 reps	@10
5	Lat Pulldown	1	4–6 reps	@6
		2	7–10 reps	@10
6	Overhead Tricep Extension (Cable)	1	4–6 reps	@6
		1	6–8 reps	@9.5
		1	6–8 reps	@10
7	Seated Wide-Grip Row (Cable)	1	4–6 reps	@6
		2	6–8 reps	@10
8	Seated Row (Cable)	1	4–6 reps	@6
		2	8–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	4–6 reps	@6
		1	6–7 reps	@8.5
		2	6–8 reps	@10
2	Leg Curl	1	6–7 reps	@6
		1	8–10 reps	@8.5
		2	8–10 reps	@10
3	Romanian Deadlift (Smith Machine)	1	4–6 reps	@6.5
		1	6–8 reps	@9.5
		1	6–8 reps	@10
4	Leg Extension	1	6–8 reps	@6
		1	8–10 reps	@8.5
		2	8–10 reps	@10
5	Hip Abductor (Machine)	1	6–8 reps	@6.5
		2	8–10 reps	@10
6	Hip Adductor (Machine)	1	6–8 reps	@6.5
		2	8–10 reps	@10
7	Standing Calf Raise	1	8–10 reps	@7.5
		2	8–10 reps	@10
8	Cable Crunch	1	10–12 reps	@7
		2	10–12 reps	@10
9	Leg Raise (Captain's Chair)	3	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Weighted)	1	4–6 reps	@6
		2	6–8 reps	@10
2	Incline Bench Press (Dumbbell)	1	4–6 reps	@6
		2	6–8 reps	@10
3	Barbell Row	1	4–6 reps	@6
		1	6–8 reps	@9.5
		1	6–8 reps	@10
4	Bench Press (Dumbbell)	1	4–6 reps	@6
		2	6–8 reps	@10
5	Lat Pulldown	1	4–6 reps	@6
		2	6–8 reps	@10
6	Seated Chest Fly (cable)	1	6–8 reps	@6
		2	7–10 reps	@10
7	Seated Row (Cable)	1	4–6 reps	@6
		2	7–10 reps	@10
8	Seated Chest Fly (cable)	1	4–6 reps	@6
		2	6–8 reps	@10
9	Seated Wide-Grip Row (Cable)	1	4–6 reps	@6
		1	6–8 reps	@9.5
		1	6–8 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Bayesian Curl	1	4–6 reps	@6
		2	6–8 reps	@10
2	Seated Overhead Press (Dumbbell)	1	4–6 reps	@6
		2	6–8 reps	@10
3	JM Press (Smith Machine)	1	4–6 reps	@6
		1	6–8 reps	@9.5
		1	6–8 reps	@10
4	Preacher Curl (Dumbbell)	1	4–6 reps	@6
		2	6–8 reps	@10
5	Lateral Raise (Cable)	1	4–6 reps	@6
		2	6–8 reps	@10
6	Single Arm Tricep Extension (Cable)	1	4–6 reps	@6
		2	6–8 reps	@10
7	Hammer Curl (Cable)	1	4–6 reps	@6
		2	6–8 reps	@10
8	Reverse Cable Crossover	1	6–8 reps	@6
		2	9–12 reps	@10
9	Overhead Tricep Extension (Cable)	1	4–6 reps	@7
		2	6–8 reps	@10

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, Ch’s træning 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 130 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.

Ch’s træning 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.

Ch’s træning 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

11,000+ 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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