Basic wave
5 week strength cycle to repeat. Overhead and squat dominant
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Press (Barbell) | 1 | 5 reps |
| 2 | Close Grip Incline Bench | 3 | 6 reps |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 12 reps |
| Superset | |||
| 4A | Bent Over Row (Barbell) | 3 | 12 reps |
| 4B | Rear Delt Fly (Cable) | 3 | 15 reps |
| Superset | |||
| 5A | Skull Crusher (Barbell) | 3 | 12 reps |
| 5B | Bench Dips | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Press (Barbell) | 3 | 5 reps |
| 2 | Overhead Press (Barbell) | 3 | 10 reps |
| Superset | |||
| 3A | Dip (Bodyweight) | 3 | 0 reps |
| 3B | Lat Pulldown (Close Grip) | 3 | 10 reps |
| 4 | Skull Crusher (Barbell) | 3 | 15 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 30 reps |
| 6 | Rear Delt Fly (Cable) | 2 | 15 reps |
| 7 | Alternating Dumbbell Curl | 3 | 12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 70% |
| 2 | Front Squat (Barbell) | 3 | 10 reps | — |
| 3 | Romanian Deadlift (Barbell) | 3 | 6 reps | — |
| 4 | Hamstring Curl | 3 | 15 reps | — |
| 5 | Leg Press (45 Degrees) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | — |
| 2 | Deadlift (Barbell) | 3 | 6 reps | 65% |
| 3 | Good Morning | 3 | 8 reps | — |
| 4 | Lunge (Dumbbell) | 3 | 12 reps | — |
| 5 | Back Extension (Weighted) | 3 | 12 reps | — |
| 6 | Bicep Curl (Cable) | 3 | 15 reps | — |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Basic wave is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 80 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.
Basic wave is structured around 4 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Basic wave 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
