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Art program
IntermediateFree

Art program

Strength training to build muscle

Arturo C.
Arturo C.· Oct 2025
iOS & Android

Overview

Length
4 weeks
Days / week
5 days
Level
Intermediate
Goal
Women's
Equipment
Garage Gym
Session length
10 min
Get shredded

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on women's
Athletes who can train 5 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Triceps
13.7%
Front Delts
10.3%
Upper Back
10.1%
Quadriceps
9.8%
Hamstrings
8.9%
Glutes
8.1%
Biceps
6.4%
Chest
6.4%
Lats
5.9%
Abs
5.8%
Middle Delts
3.9%
Rear Delts
2.5%
Calves
2%
Forearms
2%
Adductors
1.5%
Cardio
1.2%
Lower Back
1.1%
Abductors
0.5%
Week 1 Workouts
#ExerciseSetsRepsLoad
Superset
1ABench Press (Barbell)46–12 reps@9
1BIncline Chest Fly (Dumbbell)26–12 reps@8
26–12 reps@9.5
Superset
2AIncline Bench Press (Dumbbell)26–12 reps@8
26–12 reps@9.5
2BChest Fly (Dumbbell)26–12 reps@8
26–12 reps@9.5
Superset
3APush Up110–12 reps@9
210–12 reps@9.5
110–12 reps@10
3BDip (Bodyweight)410–12 reps@9.5
Superset
4AFrench Press16–10 reps@8
16–10 reps@8.5
16–10 reps@9
16–10 reps@10
4BTricep Rope Push Down (Cable)16–12 reps@8
16–12 reps@8.5
16–12 reps@9
16–12 reps@10
Superset
5ASingle Arm Overhead Tricep Extension210–12 reps@8
110–12 reps@9.5
110–12 reps@10
5BTricep Dip (Bodyweight)110–12 reps@8
210–12 reps@9.5
110–12 reps@10
6Cardio130 min—
#ExerciseSetsRepsLoad
Superset
1ASquat (Smith Machine)16–12 reps@8.5
26–12 reps@8.5
16–12 reps@9.5
1BLeg Extension210–12 reps@9
110–12 reps@9.5
110–12 reps@10
Superset
2ALeg Press (45 Degrees)16–12 reps@7.5
16–12 reps@8.5
16–12 reps@9
16–12 reps@10
2BLying Leg Curl210–12 reps@8
210–12 reps@9.5
Superset
3ABulgarian Split Squat (Dumbbell)26–10 reps@8
16–10 reps@9.5
16–10 reps@10
3BLeg Extension210–12 reps@8
110–12 reps@9.5
110–12 reps@10
4Glute Bridge (Barbell)26–12 reps@9
16–12 reps@9.5
16–12 reps@10
5Standing Calf Raise310–12 reps@9
110–12 reps@9.5
6Cardio130 min—
#ExerciseSetsRepsLoad
Superset
1AMilitary Press (Barbell)26–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
1BFront Raise210–12 reps@8.5
110–12 reps@9.5
110–12 reps@10
Superset
2AArnold Press16–10 reps@8
16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
2BRear Delt Fly (Dumbbell)210–12 reps@9
210–12 reps@10
Superset
3ALateral Raise (Dumbbell)26–12 reps@8
16–12 reps@9
16–12 reps@9.5
3BShrug (Dumbbell)310–12 reps@9.5
110–12 reps@10
Superset
4ABicep Curl (Barbell)26–12 reps@8.5
16–12 reps@9
16–12 reps@9.5
4BHammer Curl (Dumbbell)110–12 reps@8
110–12 reps@9
210–12 reps@9.5
Superset
5APreacher Curl (EZ Bar)16–12 reps@8.5
16–12 reps@8.5
16–12 reps@9.5
16–12 reps@10
5BIncline Curl (Dumbbell)410 reps@9
6Cardio130 min—
7Abs Crunch (Bodyweight)415+ reps—
8Hanging Leg Raise415 reps—
9Cable Crunch410 reps—
#ExerciseSetsRepsLoad
Superset
1ALat Pulldown210–12 reps@8.5
110–12 reps@9.5
110–12 reps@10
1BLat Pulldown (Close Grip)310–12 reps@9
110–12 reps@10
Superset
2AT-Bar Row26–12 reps@8
16–12 reps@9
16–12 reps@10
2BPullover (Dumbbell)310–12 reps@9.5
110–12 reps@10
Superset
3ADumbbell Row310–12 reps@9
110–12 reps@10
3BCable Low Row310–12 reps@9
110–12 reps@10
4Clean Deadlift16 reps@9
26 reps@9.5
16 reps@10
Superset
5AFrench Press26–12 reps@8
26–12 reps@9
5BTricep Rope Push Down (Cable)210–12 reps@9
110–12 reps@9.5
110–12 reps@10
Superset
6ASingle Arm Overhead Tricep Extension210–12 reps@8.5
110–12 reps@9
110–12 reps@9.5
6BDips Between Chairs410–12 reps@9.5
7Cardio130 min—
#ExerciseSetsRepsLoad
Superset
1AHack Squat26–12 reps@8
16–12 reps@9.5
16–12 reps@10
1BLying Leg Curl16–12 reps@8
26–12 reps@9
16–12 reps@9.5
Superset
2ASingle-Leg Leg Curl36–12 reps@8
16–12 reps@9.5
2BSumo Squat36–10 reps@9
16–10 reps@10
Superset
3ALunge (Barbell)36–8 reps@8
16–8 reps@9.5
3BClean Deadlift36–8 reps@9
16–8 reps@9.5
4Standing Calf Raise310–12 reps@9.5
110–12 reps@10
5Cardio130 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, Art 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 program is built around a garage 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 10 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.

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

Art 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

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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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