Strong Foundation RP2.0
Whether the goal is strength, fat loss, muscle growth, or improved athletic ability, this plan provides a balanced approach while keeping the lower body focus.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 2 | Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Shoulder Press (Machine) | 4 | 12 reps |
| 4 | Lateral Raise (Cable) | 3 | 15 reps |
| 5 | Chest Fly (Machine) | 3 | 15 reps |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 3 | Leg Curl | 4 | 12 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Hyperextension | 3 | 15 reps |
| 6 | Standing Calf Raise | 4 | 15 reps |
| 7 | Abs Crunch (Bodyweight) | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cycling | 1 | 15 min |
| 2 | Treadmill | 1 | 15 min |
| 3 | Reverse Wrist Curl (Dumbbell) | 3 | 15 reps |
| 4 | Abs Crunch (Weighted) | 3 | 15 min |
| 5 | Plank to Push Up | 2 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 10 reps |
| 2 | Wide Grip Lat Pulldown | 4 | 12 reps |
| 3 | T-Bar Row | 3 | 12 reps |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 6 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 7 | Russian Twist (Dumbbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 10 reps |
| 2 | Leg Curl | 3 | 12 reps |
| 3 | Step-Up (Weighted) | 3 | 12 reps |
| 4 | Glute Kickback (Cable) | 3 | 15 reps |
| 5 | Seated Calf Raise | 4 | 15 reps |
| 6 | Abs Crunch (Machine) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 12 reps |
| 2 | Hip Adductor (Machine) | 3 | 10 reps |
| 3 | Standing Calf Raise | 4 | 15 reps |
| 4 | Bench Press (Smith Machine) | 3 | 10 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 12 reps |
| 6 | Single Arm Overhead Tricep Extension | 3 | 12 reps |
| 7 | Decline Sit Up (Bodyweight) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Elliptical | 1 | 15 min |
| 2 | Treadmill | 1 | 30 min |
| 3 | Farmer's Walk (Weighted) | 3 | 20 reps |
| 4 | Hanging Leg Raise | 3 | 20 reps |
| 5 | Plank | 2 | 1 min |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strong Foundation RP2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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 70 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.
Strong Foundation RP2.0 is structured around 7 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strong Foundation RP2.0 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
