Beginner–IntermediateFree

16 Weeks rework

Build Muscle/ losing weight

· Jan 2026

1athletes running this program

Free on iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Beginner, Intermediate

Goal

Athletics

Equipment

Full Gym

Session length

100 min

Losing weight and building muscle

Who it's for

Beginners new to structured strength training

Athletes focused on athletics

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Front Delts

11.1%

Chest

8.9%

Triceps

8.9%

Upper Back

8.1%

Biceps

8.1%

Abs

7.8%

Glutes

7.8%

Lats

7.4%

Hamstrings

7.4%

Quadriceps

6.7%

Lower Back

4.4%

Middle Delts

3.7%

Rear Delts

3.3%

Calves

Forearms

2.2%

Abductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
2	Incline Bench Press (Dumbbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
3	Seated Dip (Machine)	1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
4	Chest Fly (Cable)	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
5	Lateral Raise (Machine)	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
6	Lateral Raise (Cable)	1	8 reps	@9
		1	8 reps	@9
7	Front Raise	1	8 reps	@8
		1	8 reps	@8
8	Tricep Pushdown (Cable)	1	8 reps	@9
		1	8 reps	@9
		1	8 reps	@9

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2	Underhand Lat Pulldown	1	10 reps	@8
		1	10 reps	@8
3	Seated Row (Cable)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
4	Chest Supported Row (Machine)	1	10 reps	@9
		1	10 reps	@9
5	Reverse Pec Deck	1	12 reps	@8
		1	12 reps	@8
6	Preacher Curl (Machine)	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
7	Bicep Curl (Dumbbell)	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
8	Back Extension (Weighted)	1	10 reps	@9
		1	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2	Leg Press	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
3	Hamstring Curl	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
4	Leg Extension	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
5	Hip Thrust (Machine)	1	10 reps	@7
		1	10 reps	@7
6	Standing Calf Raise	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
7	Abs Crunch (Machine)	1	12 reps	@9
		1	12 reps	@9
		1	12 reps	@9
		1	12 reps	@9
8	Oblique Crunch	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
2	Incline Bench Press (Dumbbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
3	Seated Dip (Machine)	1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8
4	Chest Fly (Cable)	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
5	Lateral Raise (Machine)	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
6	Lateral Raise (Cable)	1	8 reps	@9
		1	8 reps	@9
7	Front Raise	1	8 reps	@8
		1	8 reps	@8
8	Tricep Pushdown (Cable)	1	8 reps	@9
		1	8 reps	@9
		1	8 reps	@9

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2	Underhand Lat Pulldown	1	10 reps	@8
		1	10 reps	@8
3	Seated Row (Cable)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
4	Chest Supported Row (Machine)	1	10 reps	@9
		1	10 reps	@9
5	Reverse Pec Deck	1	12 reps	@8
		1	12 reps	@8
6	Preacher Curl (Machine)	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
7	Bicep Curl (Dumbbell)	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
8	Back Extension (Weighted)	1	10 reps	@9
		1	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2	Leg Press	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
3	Hamstring Curl	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
4	Leg Extension	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
5	Hip Thrust (Machine)	1	10 reps	@7
		1	10 reps	@7
6	Standing Calf Raise	1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
		1	10 reps	@9
7	Abs Crunch (Machine)	1	12 reps	@9
		1	12 reps	@9
		1	12 reps	@9
		1	12 reps	@9
8	Oblique Crunch	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 16 Weeks rework is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 100 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.

16 Weeks rework is structured around 6 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

16 Weeks rework 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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