Hallen strength training program
Strength training program designed for novice lifters focused on compound movements and... supersets for isolation exercises
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4–6 reps | @10 |
| 1 | 6–8 reps | @9 | ||
| 1 | 8–10 reps | @8 | ||
| 1 | 10–15 reps | @7 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 4–6 reps | @10 |
| 1 | 6–8 reps | @9 | ||
| 1 | 8–10 reps | @8 | ||
| 1 | 10–15 reps | @7 | ||
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 3B | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8 |
| Superset | ||||
| 4A | Dip (Bodyweight) | 3 | 8–12 reps | @8 |
| 4B | Tricep Rope Push Down (Cable) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 4–6 reps | @10 |
| 1 | 6–8 reps | @9 | ||
| 1 | 8–10 reps | @8 | ||
| 1 | 10–15 reps | @7 | ||
| 2 | Pull-Up (Bodyweight) | 4 | 6–10 reps | @9 |
| Superset | ||||
| 3A | Bent Over Row (Barbell) | 3 | 10–12 reps | @8 |
| 3B | Face Pull | 3 | 10–12 reps | @8 |
| Superset | ||||
| 4A | Bayesian Curl | 3 | 12 reps | @9 |
| 4B | Hammer Curl (Cable) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 1 | 3–5 reps | @10 |
| 1 | 6–8 reps | @9 | ||
| 1 | 8–10 reps | @8 | ||
| 1 | 10–15 reps | @7 | ||
| 1B | Standing Calf Raise | 3 | 12–15 reps | @10 |
| Superset | ||||
| 2A | Romanian Deadlift (Dumbbell) | 1 | 8 reps | @10 |
| 1 | 10 reps | @9 | ||
| 1 | 12 reps | @8 | ||
| 2B | Seated Calf Raise | 3 | 12–15 reps | @10 |
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | @9 |
| 3B | Leg Curl | 3 | 12–15 reps | @9 |
| 4 | Kettlebell Swing | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Dumbbell) | 1 | 4–5 reps | @10 |
| 1 | 6–8 reps | @9 | ||
| 1 | 8–10 reps | @8 | ||
| 1 | 10–15 reps | @7 | ||
| 1B | Pull-Up (Bodyweight) | 4 | 6–10 reps | @10 |
| Superset | ||||
| 2A | Arnold Press | 3 | 10–12 reps | @9 |
| 2B | Seated Row (Cable) | 3 | 10–12 reps | @9 |
| Superset | ||||
| 3A | Preacher Curl (Barbell) | 3 | 12–15 reps | @9 |
| 3B | Skull Crusher (Barbell) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hip Thrust (Barbell) | 1 | 4–5 reps | @10 |
| 1 | 6–8 reps | @9 | ||
| 1 | 8–10 reps | @8 | ||
| 1 | 10–15 reps | @7 | ||
| 1B | Seated Calf Raise | 3 | 12–15 reps | @9 |
| Superset | ||||
| 2A | Front Squat (Barbell) | 1 | 5–5 reps | @10 |
| 1 | 6–8 reps | @9 | ||
| 1 | 8–10 reps | @8 | ||
| 1 | 10–15 reps | @7 | ||
| 2B | Standing Calf Raise | 3 | 12–15 reps | @9.5 |
| Superset | ||||
| 3A | Walking Lunge (Dumbbell) | 3 | 10–12 reps | @9.5 |
| 3B | Leg Extension | 3 | 12–15 reps | @9.5 |
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, Hallen strength training 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 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.
Hallen strength training program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hallen strength training 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.
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