# Boostcamp

> Boostcamp is a free workout app with 14,000+ programs, including most of the 130+ designed by professional strength coaches like Alberto Nuñez, Eric Helms, Geoffrey Schofield, and Cody Lefever. Every program has its progression written in, and the built-in workout tracker includes RPE logging, rest timers, personal records and a plate calculator, for every lifter from beginner to advanced.

The app is free on iOS and Android. The 14,000+ program library (including most of the 130+ coach-designed programs), the full workout tracker, the Weekly Report and building custom programs with no cap are free. Boostcamp Pro adds 20+ exclusive coach programs, Personalized Programs (a full plan built from a short questionnaire), Auto Progression (next weight and reps set from every session), the Strength Score's Level, Max and Balance views, the Muscle Tracker, and per-exercise records and charts. Pro is $59.99/year ($4.99/month) with a 7-day free trial, or $14.99/month.

## Features
- [All Boostcamp features](https://www.boostcamp.app/features): Every Boostcamp feature, grouped like the app (Programs, Train, Analytics, Community), with what's free and what's Pro.
- [Personalized Programs](https://www.boostcamp.app/features/personalized-programs): Tell Boostcamp your goal, schedule, equipment and injuries, and get a complete multi-week training program designed around you.
- [Auto Progression](https://www.boostcamp.app/features/auto-progression): Boostcamp reads every set you log and sets your next weight and reps for you, so you keep getting stronger without the guesswork.
- [Strength Score](https://www.boostcamp.app/features/strength-score): See how strong you really are for your bodyweight, sex and age: one score from 0 to 100 across 13 lifts, from Beginner to Super Elite.
- [Program library](https://www.boostcamp.app/features/program-library): 14,000+ workout programs, 130+ of them designed by coaches, filterable by goal, level, equipment and days per week.
- [Program builder](https://www.boostcamp.app/features/program-builder): Build multi-week programs with sets, reps, RPE or % of 1RM, supersets and phases, then publish them to the community.
- [RPE logging](https://www.boostcamp.app/features/rpe-logging): Log RPE from 6 to 10 on any set, with a reps-in-reserve hint for every value.
- [Rest timer](https://www.boostcamp.app/features/rest-timer): Rest timers that start automatically after a set, with per-exercise times and a Lock Screen countdown on iPhone.
- [Plate calculator](https://www.boostcamp.app/features/plate-calculator): Shows which plates go on each side of the bar, with custom bars and plates, plus generated warm-up sets.
- [Swap Exercise](https://www.boostcamp.app/features/swap-exercises): Replace an exercise mid-program with a coach-recommended alternative or your own, for one workout or all future weeks.
- [Personal records](https://www.boostcamp.app/features/personal-records): PRs flagged the moment you hit them, plus per-exercise records, estimated 1RM and progress charts.
- [Muscle Tracker](https://www.boostcamp.app/features/muscle-tracker): Weekly sets per muscle as a body heatmap, radar or table, compared with the previous period.
- [Weekly Report](https://www.boostcamp.app/features/weekly-report): A recap of last week: workouts, time, weight lifted, new PRs, muscles trained and your week streak.
- [Progress photos and bodyweight](https://www.boostcamp.app/features/progress-photos): Log bodyweight with averaged charts, take progress photos and compare up to four side by side.
- [Community](https://www.boostcamp.app/features/community): A feed of friends' workouts and published programs, with follows, reactions, comments, visibility controls and share cards for stats, PRs and milestones.
- [Apple Health and Health Connect](https://www.boostcamp.app/features/apple-health): Save workouts to Apple Health or Health Connect and keep bodyweight in sync both ways.
- [Use cases](https://www.boostcamp.app/use-cases): How beginners, intermediate and advanced lifters, powerlifters and bodybuilders use Boostcamp, with the features that matter most for each.

## By experience level
- [Beginner Workout Programs](https://www.boostcamp.app/beginners): Beginner-friendly programs (GZCLP, 5/3/1 for Beginners, Starting Strength) with step-by-step session guidance, progression written into each program, a plate calculator, and built-in rest timers. Free to start.
- [Intermediate Workout Programs](https://www.boostcamp.app/intermediates): Periodized intermediate programs (nSuns 5/3/1, PHUL, PHAT, Candito) with RPE logging, the Weekly Report, personal record tracking, and the Muscle Tracker (Pro). Free to start.
- [Advanced Workout Programs](https://www.boostcamp.app/advanced): Advanced periodized programs (Sheiko, Smolov, coach-designed hypertrophy and powerlifting blocks) plus Strength Score, personalized programs, and a full custom program builder for serious lifters.

## By goal
- [Powerlifting Programs](https://www.boostcamp.app/powerlifting): Free powerlifting programs in Boostcamp (Sheiko, Smolov, nSuns 5/3/1, Candito 6-Week, GZCL Method) with peaking templates, percentage-based loading, RPE logging, and 1RM/e1RM tracking for meet prep.
- [Hypertrophy Programs](https://www.boostcamp.app/hypertrophy): Free hypertrophy programs (PHUL, PHAT, Reddit PPL, Alberto Nuñez programs) with per-muscle volume tracking, supersets, drop sets, exercise alternatives, and progress photo tracking for size and definition.

## Programs and discovery
- [Browse 14,000+ Programs](https://www.boostcamp.app/programs): The full program library, filterable by experience level, goal, and days per week.
- [All Coaches](https://www.boostcamp.app/all-coaches): Coach profiles for everyone with programs on Boostcamp, including Alberto Nuñez, Eric Helms, Geoffrey Schofield, Cody Lefever, Bald Omni Man, and more.
- [Exercise Library](https://www.boostcamp.app/exercises): Full exercise database with form cues, muscle group breakdowns, and substitutions.
- [Program Finder Quiz](https://www.boostcamp.app/find-your-program-quiz): Five-question quiz that recommends a program based on your goal, experience level, and weekly schedule.
- [Workout Tracker](https://www.boostcamp.app/workout-tracker): Free workout tracking app with set/rep logging, rest timers, a plate calculator, RPE logging, live PR badges, supersets and drop sets. Pro adds estimated 1RM charts and the Muscle Tracker.
- [All Features](https://www.boostcamp.app/features): Comprehensive breakdown of the Boostcamp app — programs, workout tracker, analytics, customization tools, plus the Free vs Pro comparison.
- [Free Workout App](https://www.boostcamp.app/free-workout-app): Why Boostcamp is a genuinely free workout app (14,000+ free programs, full tracker), and how the free tier compares to other options. Pro adds 20+ exclusive coach programs.

## Tools and customization
- [Boostcamp Pro](https://www.boostcamp.app/pro): Authoritative Pro page with pricing, Free vs Pro comparison, and the full Pro feature list (20+ exclusive coach programs, Personalized Programs, Auto Progression, Strength Score views, Muscle Tracker, advanced exercise analytics). $59.99/year ($4.99/month) with a 7-day free trial, or $14.99/month.
- [Custom Program Builder](https://www.boostcamp.app/custom-program): Build your own multi-week program on the web or in the app, with supersets, phases, and RPE, RPE range or % of 1RM targets. Free with no cap on programs.
- [Program Creator Hub](https://www.boostcamp.app/program-creator): For coaches and content creators who want to publish programs on Boostcamp.

## Training methodologies
- [5/3/1 Programs on Boostcamp](https://www.boostcamp.app/methodology/5-3-1): Jim Wendler's 5/3/1 system: Boring But Big, Building the Monolith, 5/3/1 for Beginners, plus community variants (Triumvirate, Krypteia, Leviathan, 1000% Awesome, FSL). 4-week wave, percentage-based, AMRAP-driven progression. All free, with the progression written into each program.
- [nSuns 5/3/1 LP](https://www.boostcamp.app/methodology/nsuns): High-volume daily-main-lift evolution of 5/3/1. 9-set T1, T2 supplementary work, 4-day / 5-day / 6-day variants. Weekly AMRAP-driven TM progression. Free on iOS and Android.
- [Push-Pull-Legs (PPL) Programs](https://www.boostcamp.app/methodology/push-pull-legs): Hypertrophy split with 6-day and 3-day variants. Featured programs: Reddit PPL, Bald Omni Man's Power Bomb, Natural Hypertrophy's Doom Slayer, Radu Antoniu's ShredSmart. RPE-based progression, twice-a-week frequency per muscle.
- [Upper/Lower Split Programs](https://www.boostcamp.app/methodology/upper-lower): 4-day Upper/Lower split with 2x weekly per-muscle frequency. Featured: Alberto Nuñez's hypertrophy UL, Fazlifts' Barbarian, Bill Wong's moderate volume UL, Basement Bodybuilding (full gym + home variants).
- [GZCL Method Programs](https://www.boostcamp.app/methodology/gzcl): Cody Lefever's tier framework (T1 heavy compounds, T2 secondary, T3 accessories) with the 1:2:3 volume rule. Featured: GZCLP (beginner LP), The Rippler (peaking), Jacked & Tan 2.0 (strength + hypertrophy), P-Zero Ultra.
- [5x5 Programs](https://www.boostcamp.app/methodology/5x5): Bill Starr-derived 5x5 family. Featured community uploads of Stronglifts 5x5 (beginner LP), Madcow 5x5 (intermediate weekly periodization), and Starting Strength (Rippetoe's 3x5 variant).
- [Sheiko Programs](https://www.boostcamp.app/methodology/sheiko): Boris Sheiko's Russian powerlifting routines. High-frequency, high-volume, moderate intensity. Featured numbered programs (#29, #32, #37) for intermediate-to-advanced competitive powerlifters.

## Comparisons and alternatives
- [Compare Boostcamp to Other Workout Apps](https://www.boostcamp.app/vs): Hub page listing side-by-side comparisons of Boostcamp against the most popular workout tracker and programs apps (Strong, Hevy, Fitbod, JEFIT, Nike Training Club, StrongLifts 5x5, RP Hypertrophy, JuggernautAI).
- [Boostcamp vs Strong](https://www.boostcamp.app/vs/strong): Head-to-head comparison covering tracker depth, programs library, pricing, and platforms. Boostcamp vs Strong's focused-logger workflow with Apple Watch support.
- [Boostcamp vs Hevy](https://www.boostcamp.app/vs/hevy): Comparison of Boostcamp's programs-plus-tracker against Hevy's social workout tracker with athlete profiles and broader platform support.
- [Boostcamp vs Fitbod](https://www.boostcamp.app/vs/fitbod): Comparison of Boostcamp's permanent free tier with structured methodology programs against Fitbod's algorithm-driven workout generation behind a paywall.
- [Boostcamp vs JEFIT](https://www.boostcamp.app/vs/jefit): Comparison of Boostcamp's free programs library against JEFIT's exercise database and Elite plans library.
- [Boostcamp vs Nike Training Club](https://www.boostcamp.app/vs/ntc): Comparison of Boostcamp's structured strength tracker against NTC's free multi-discipline guided video classes (yoga, pilates, strength, recovery, mindfulness).
- [Boostcamp vs StrongLifts 5x5](https://www.boostcamp.app/vs/stronglifts): Comparison of Boostcamp's free 5x5 program plus 14,000+ program library against StrongLifts' single-methodology, subscription-required app with full Apple Watch support.
- [Boostcamp vs RP Hypertrophy](https://www.boostcamp.app/vs/rp-hypertrophy): Comparison of Boostcamp's free tier spanning every training goal against Dr. Mike Israetel's subscription-only, hypertrophy-only auto-regulation app (no free tier or trial).
- [Boostcamp vs JuggernautAI](https://www.boostcamp.app/vs/juggernautai): Comparison of Boostcamp's free programs library across every goal against Chad Wesley Smith's AI-personalized powerlifting and powerbuilding coaching app (no permanent free tier).
- [Alternatives to Strong](https://www.boostcamp.app/alternatives/strong): Ranked roundup of four workout tracker apps as alternatives to Strong (Boostcamp, StrengthLog, Liftosaur, FitNotes).
- [Alternatives to Fitbod](https://www.boostcamp.app/alternatives/fitbod): Ranked roundup of four workout apps as alternatives to Fitbod's algorithm-driven model (Boostcamp, Alpha Progression, Dr. Muscle, Liftosaur).
- [Alternatives to Hevy](https://www.boostcamp.app/alternatives/hevy): Ranked roundup of four workout apps as alternatives to Hevy's social-feed-plus-logger model (Boostcamp, StrengthLog, Alpha Progression, Dr. Muscle).
- [Alternatives to JEFIT](https://www.boostcamp.app/alternatives/jefit): Ranked roundup of four workout apps as alternatives to JEFIT's ad-supported exercise-database model (Boostcamp, StrengthLog, Alpha Progression, FitNotes).

## Best apps roundups
- [Best Workout Apps by Topic](https://www.boostcamp.app/best): Hub indexing fifteen ranked roundups: an overall category listicle, training-methodology roundups (5/3/1, nSuns, GZCL, Sheiko, Reddit PPL, Upper/Lower, 5x5), and goal-or-use-case roundups (hypertrophy, powerlifting, natural bodybuilding, free apps, RPE logging, home gym training, budget).
- [Best Workout Apps Overall](https://www.boostcamp.app/best/workout-apps): Flagship category-wide roundup of five general-purpose workout apps: Boostcamp, Strong, Hevy, Fitbod, and JEFIT, ranked on programs library depth, free-tier scope, tracking features, pricing, and platforms.
- [Best Apps for 5/3/1](https://www.boostcamp.app/best/5-3-1): Ranked roundup of four apps that support Jim Wendler's 5/3/1: Boostcamp (free, three official Wendler programs plus community variants), 5/3/1 Workout Logger, Wendler Log 531, and Five/Three/One.
- [Best Apps for nSuns](https://www.boostcamp.app/best/nsuns): Ranked roundup of three apps for nSuns 5/3/1 LP: Boostcamp (free, flagship nSuns program with 4/5/6-day variants), nSuns 5/3/1 by Jonas Reichert, and Liftosaur.
- [Best Apps for GZCL and GZCLP](https://www.boostcamp.app/best/gzcl): Ranked roundup of three apps for Cody Lefever's T1/T2/T3 tier framework: Boostcamp (free, all four official GZCL programs), GZCL Method Workout Logger, and Liftosaur.
- [Best Apps for Sheiko](https://www.boostcamp.app/best/sheiko): Ranked roundup of three apps for Boris Sheiko's percentage-based powerlifting routines: Boostcamp (free, community Sheiko routines), Sheiko Gold (AI), and Sheiko - Workout Routines.
- [Best Apps for Reddit PPL](https://www.boostcamp.app/best/reddit-ppl): Ranked roundup of three apps for Metallicadpa Reddit PPL: Boostcamp (free, canonical Reddit PPL plus three community variants), Liftosaur (pre-built Metallicadpa PPL), and StrengthLog.
- [Best Apps for Upper/Lower](https://www.boostcamp.app/best/upper-lower): Ranked roundup of four apps for the Upper/Lower split: Boostcamp (free, Alberto Nuñez, Fazlifts' Barbarian, Bill Wong, Basement Bodybuilding), StrengthLog, Alpha Progression, and a dedicated Upper/Lower app.
- [Best Apps for 5x5](https://www.boostcamp.app/best/5x5): Ranked roundup of four apps for 5x5 training: Boostcamp (free community uploads of Stronglifts 5x5, Madcow 5x5, Starting Strength), Starting Strength V2, MadCow 5x5 Workout Logger, and 5x5 Workout Lifting Tracker.
- [Best Apps for Hypertrophy](https://www.boostcamp.app/best/hypertrophy): Ranked roundup of four apps for hypertrophy-focused training: Boostcamp (free, programs from natural pros Alberto Nuñez and Eric Helms), Alpha Progression, RP Hypertrophy by Dr. Mike Israetel, and Dr. Muscle.
- [Best Apps for Powerlifting](https://www.boostcamp.app/best/powerlifting): Ranked roundup of four apps for competitive powerlifting: Boostcamp (free, every major methodology), JuggernautAI by Chad Wesley Smith, Sheiko Gold, and StrengthLog.
- [Best Apps for Natural Bodybuilding](https://www.boostcamp.app/best/natural-bodybuilding): Ranked roundup of three apps for natural bodybuilding: Boostcamp (free, programs from Alberto Nuñez, Eric Helms, Natural Hypertrophy), Alpha Progression, and RP Hypertrophy.
- [Best Free Workout Apps](https://www.boostcamp.app/best/free): Ranked roundup of four genuinely free workout apps: Boostcamp (entire 14K+ programs library free), StrengthLog, FitNotes (Android), and RepCount.
- [Best Apps for RPE Logging](https://www.boostcamp.app/best/rpe-rir): Ranked roundup of three apps with first-class RPE logging: Boostcamp (free RPE logging with reps-in-reserve hints), Alpha Progression (Premium), and HeavySet.
- [Best Workout Logging Apps](https://www.boostcamp.app/best/workout-logging): Ranked roundup of five workout trackers on logging and tracking depth alone: Boostcamp (native RPE logging, plate calculator, Strength Score, Muscle Tracker), Strong, Hevy, Fitbod, and JEFIT.
- [Best Free Workout Routine Builder Apps](https://www.boostcamp.app/best/routine-builder): Ranked roundup of four apps for building a custom routine from scratch on a free tier: Boostcamp (in-app builder plus a standalone desktop Web Program Creator), StrengthLog, FitNotes, and RepCount.
- [Best Apps for Home Gym Training](https://www.boostcamp.app/best/home-gym): Ranked roundup of four apps for home-gym training: Boostcamp (free, home-gym program variants plus a custom equipment-substitution builder), Liftosaur, Dr. Muscle, and FitNotes.
- [Best Budget Workout Apps](https://www.boostcamp.app/best/budget): Ranked roundup of four apps with paid tiers under $10/month: Boostcamp, Hevy, Strong, and RepCount, compared on exact monthly, annual, and lifetime pricing.

## Research reports
- [State of Lifting (hub)](https://www.boostcamp.app/state-of-lifting): Index of Boostcamp's original research reports. Behavioral data from anonymized workout logs across the 1.2M+ athlete community, joined to verified demographic and experience-level data. Reports include methodology, sample size, and limitations.
- [State of Lifting 2025](https://www.boostcamp.app/state-of-lifting-2025): Inaugural annual report. 12 data-backed findings on how Boostcamp athletes actually train, computed from a random sample of 1,000,000 logged workouts (16.7M tracked sets) drawn from the broader 1.2M+ athlete community.
- [State of Lifting: The Gender Report](https://www.boostcamp.app/state-of-lifting/gender): Six findings on how men and women actually lift, joined from 901,452 sex-matched workouts and 729,282 workouts also matched to self-reported experience level. Includes the consistency gap (women skip 25% fewer programmed sets at every experience level), strength benchmarks by lift / sex / experience, and the convergence pattern as women advance toward men's training composition.

## About and resources
- [About Boostcamp](https://www.boostcamp.app/about): Company background, mission, and team.
- [Blog](https://www.boostcamp.app/blogs): Articles on programming, training science, and coach interviews. Authored by The Boostcamp Editors.
- [Download](https://www.boostcamp.app/download): App Store (iOS) and Google Play (Android) download links.
- [Contact](https://www.boostcamp.app/contact-us): Support and partnership contact information.