Buzz
There are many fantastic free workout programs available, and they're relatively easy to find, especially if you explore fitness communities like those on Reddit. But even when programs are offered for free, there are still challenges to getting started, such as transferring a program from a spreadsheet to your phone (or, in my case, to a cherished gym diary).
I’m sure I’m not alone in choosing a subpar beginner program just because it had an intuitive app. That mistake happened years ago, but luckily, there’s now Boostcamp.
Boostcamp is a fitness app featuring a variety of preloaded workout plans, particularly ones designed for beginners. The app itself is free, and nearly all of its included programs come at no cost, although there’s an option to support program creators with a tip.
Boostcamp currently offers the following programs:
GZCLP, a linear progression (LP) system created by powerlifter Cody Lefever. (LP’s are ideal for beginners in the early stages of their training, where they can consistently add weight each session.)
nSuns, the popular Reddit program based on 5/3/1, designed to fit a week’s worth of training into each day. It includes the main lifts daily and lets you choose your own accessories.
Candito 6-week, crafted by powerlifter Jonnie Candito, focuses on short but intense workouts with the aim of boosting your strength in key lifts (squat, bench, deadlift).
PHUL, a program with “power” and “hypertrophy” days for both upper and lower body, designed to increase strength and muscle mass through varying rep ranges and accessory exercises.
The Reddit PPL, a push-pull-legs split (three distinct workout types, each repeated twice per week) that emphasizes bodybuilding with 8-12 reps for most exercises and a body part focus each day.
Greg Nuckols’ Beginner Program, a series of short, customizable workouts made specifically for this app. (Nuckols also has other affordable and free programs, which are highly recommended on Reddit and other platforms; he’s also an advisor to Boostcamp.)
The r/bodyweightfitness Recommended Routine, a workout program you can do without weights, with a “Primer” routine for beginners that starts with one or two simple exercises per day.
Several beginner-friendly, inclusive programs by Morit Summers, including a “Fit at Every Size” series that requires no weights, and two premium programs available with a subscription.
A mobility routine by Matt Hsu that can complement any other program.
Two running programs from John Henwood: one for those new to running (starting with intervals as short as one minute) and another for those returning after a break. Both feature audio guidance, so you can enjoy your own music during your run.
Not only are these programs top-notch—each comes highly recommended—the app also includes unique features for each one. If you were to load any of these spreadsheet-based programs into a general-purpose app like Strong, you’d still be able to follow along, but you’d need to manually track and apply the progression for each session. Boostcamp automates this process for you.
For example, in the bodyweightfitness program, you can advance by selecting the correct level for each exercise. If you can perform regular air squats, you can progress to one-legged squat variations. A ‘progression’ button is visible during your workout, allowing you to pick the level that’s most suitable for you. Plus, video demonstrations are available for every move, which is a huge help.
Many of the weight training programs start with a step where you input your lifting capabilities, and the program adjusts accordingly, giving you exact recommendations for your sets during each session. Some programs, like nSuns, feature an ‘analytics’ card that tracks your strength gains over time. Additionally, each program has a ‘community’ tab where you can interact with others doing the same program, ask questions, or offer support.
You can run multiple programs simultaneously, such as combining a strength program with a running regimen. Runners may enjoy the bodyweightfitness program, while lifters could opt for the “Zero to Hero” program tailored for returning runners, especially if they already have some fitness experience but aren't accustomed to running.
In short, this app is fantastic for running a variety of proven programs, and you won’t need to worry about crunching numbers or grasping complex progression schemes before starting. If spreadsheets overwhelmed you, give Boostcamp a try.
