Strength training program main part 1:
Strength training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | @7 |
| 1 | 5 reps | @8.5 | ||
| 2 | Squat (Smith Machine) | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 3 | Leg Extension | 1 | 12 reps | @9 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @9.5 | ||
| 4 | Leg Curl | 1 | 12 reps | @8–9 |
| 1 | 15 reps | @8–9 | ||
| 1 | 15 reps | @8–9.5 | ||
| 5 | Standing Calf Raise | 4 | 20 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @6–7 |
| 2 | 5 reps | @7–8 | ||
| 2 | Bench Press (Barbell) | 1 | AMRAP | @8–9 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 12 reps | @8 |
| 1 | 8 reps | @8 | ||
| 4 | Chest Supported Row (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 5 | Single Arm Rear Delt Fly (Dumbbell) | 3 | 15 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 2 | 15 reps | @8 |
| 1 | 20 reps | @9 | ||
| 7 | Tricep Pushdown (Cable) | 2 | 15 reps | @8 |
| 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @7.5 |
| 2 | Strict Form Barbell Row | 1 | 8 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 2 | 12 reps | @9 | ||
| 3 | Romanian Deadlift (Barbell) | 2 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 4 | Hamstring Curl | 3 | 12 reps | @8 |
| 5 | Back Extension (Weighted) | 2 | 12 reps | @8 |
| 1 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 3 | 5 reps | @8 |
| 2 | Military Press (Barbell) | 1 | AMRAP | @9 |
| 3 | JM Press (Smith Machine) | 1 | 6 reps | @7 |
| 2 | 8 reps | @8 | ||
| 4 | T-Bar Row | 3 | 8 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps | @9 |
| 6 | Face Pull | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Smith Machine Squat (Constant Tension) | 2 | 12 reps | @8 |
| 1 | 15 reps | @9 | ||
| 2 | Leg Extension | 2 | 15 reps | @9 |
| 2 | 20 reps | @9.5 | ||
| 3 | Leg Curl | 2 | 12 reps | @8 |
| 1 | 15 reps | @9 | ||
| 4 | Lat Pulldown (Single Arm) | 2 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 5 | Rear Delt Fly (Machine) | 3 | 15 reps | @8 |
| 6 | Shrug (Dumbbell) | 3 | 10–20 reps | @8 |
| 7 | Bayesian Curl | 3 | 12–15 reps | @8 |
| 8 | Hammer Curl (Cable) | 3 | 15–20 reps | @8 |
| 9 | Bench Press (Smith Machine) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 20 reps | @9.5 | ||
| 10 | 21s (EZ Bar) | 1 | 21 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strength training program main part 1: is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 90 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.
Strength training program main part 1: 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength training program main part 1: 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
