Five NEW Workout Programs to Start 2025
Written by the Boostcamp staff
Start the New Year off with a fresh workout program
Welcome to the year of 2025! As the New Year begins, and people are trying to stick to their resolutions and get in shape, there’s no better time to start fresh with a fitness program tailored to help you meet your goals. Whether you’re a beginner, an intermediate lifter, or an advanced athlete, having a structured workout plan is crucial to staying consistent and making progress.
Boostcamp, a popular fitness app, has introduced five incredible new workout programs in a recent newsletter to help you crush your fitness resolutions this year. Let’s break down each program in detail, covering what makes them effective and who they’re best suited for.
Top 5 Fitness New Programs to Start the New Year
1. Golden Warrior
Duration: 3–5 days per week
Workout Length: 1 hour or less per session
Focus: Muscle and strength building
Level: All levels
First on the list of the top 5 new fitness programs to start the New Year is the Golden Warrior program, which is designed by Coach Butler, is a flexible upper-lower split that caters to lifters of all experience levels. Whether you’re looking to train just three days a week or push yourself with a five-day routine, this program adapts to your schedule while delivering effective muscle and strength-building workouts.
Each session is concise, taking no more than an hour, which makes it ideal for those with busy lives. The program includes step-by-step progression instructions to ensure consistent progress, whether you’re a beginner learning the basics or an advanced lifter looking to break through plateaus.
By focusing on compound lifts like squats, bench presses, and deadlifts, along with accessory work, the Golden Warrior strikes a perfect balance between efficiency and results.
2. Foundations of Strength
Duration: 3 days per week
Workout Length: 45 minutes per session
Focus: Resistance training, power movements, and mobility
Level: Beginner and novice
Starting your fitness journey can be intimidating, but our next pick, the Foundations of Strength program makes it easy to build confidence and establish a strong foundation, which is a key part of the fitness journey. With just three 45-minute sessions per week, this program is designed for beginners and novice lifters who want a simple, effective routine.
The program combines resistance training to build strength, power movements to enhance explosiveness, and mobility exercises to improve flexibility and prevent injuries. Each workout is straightforward and easy to follow, ensuring you can stay consistent without feeling overwhelmed.
Whether you’re stepping into the gym for the first time or returning after a long break, this program provides the perfect entry point for long-term success.
3. Jacked Intellectual
Duration: 5 days per week
Structure: Push-Pull-Legs-Upper-Lower (PPLUL) split
Focus: Muscle building with moderate volume
Level: Intermediate and advanced
If you’re serious about building muscle intelligently, the Jacked Intellectual program is a game-changer. This five-day-a-week program follows a Push-Pull-Legs-Upper-Lower (PPLUL) split, ensuring that every major muscle group gets optimal attention and recovery time.
What sets this program apart is its thoughtful design: it’s split into three distinct phases over 19 weeks, each tailored to promote consistent progress. The moderate volume and strategic progression make it suitable for lifters who want to challenge themselves without risking burnout.
Whether you’re aiming to build a well-rounded physique or break through a training plateau, the Jacked Intellectual program helps you train smarter while maximizing results.
Duration: 3 days per week
Length: 14 weeks
Focus: Squat strength and technique
Level: All levels
The squat is one of the most important lifts in any strength program, but it can also be one of the most challenging. The Squat Plug Program (interesting name) is a targeted 14-week plan designed to improve your squat strength and fix common weaknesses.
With just three squat-focused sessions per week, this program allows you to zero in on your lower body while leaving room for you to add upper-body training as needed; look out Tom Platz! The program includes progressive overload strategies, mobility work, and accessory exercises tailored to your squat performance.
Whether you’re chasing a personal record or simply looking to refine your squat form, this program is a must-try for squat enthusiasts.
5. Cure to Progressive Overload Anxiety
Duration: 4 days per week
Focus: Bodybuilding
Level: Intermediate
One of the most common challenges lifters face is the pressure to constantly increase weights or reps—a concept known as progressive overload. The Cure to Progressive Overload Anxiety program addresses this issue by shifting the focus away from numbers and toward technique, intensity, and consistency.
Designed for intermediate lifters, this four-day-a-week bodybuilding program emphasizes hypertrophy (muscle growth) through purposeful, high-quality training. By reducing the mental stress associated with progressive overload, this program allows you to focus on what really matters: executing each exercise with proper form and pushing yourself to your limits.
If you’re looking for a stress-free way to build muscle and enjoy your workouts, this program is the perfect fit.
Why Choose a Structured Program?
Starting the year with a structured workout plan is one of the best ways to ensure consistency and success. These Boostcamp programs take the guesswork out of training by providing clear instructions, progression plans, and expert guidance. Whether your goal is to build muscle, improve your strength, or master a specific lift, these programs offer tailored solutions to meet your needs.
Tips for Success
Set Realistic Goals: Before starting any program, define your goals. Are you aiming to build strength, lose fat, or improve overall fitness?
Track Your Progress: Keep a workout log to monitor your improvements and stay motivated.
Prioritize Recovery: Rest days and proper sleep are just as important as your workouts.
Focus on Nutrition: Pair your program with a balanced diet to fuel your training and support recovery.
Stay Consistent: The best results come from showing up and putting in the work week after week.
More Workout Programs
If none of these programs look like something you would be interested in, then check out Boostcamp for more workout programs. There are over 50 free programs available, all written by excellent coaches.
You can also use the Program Creator tool to construct your own workout program that caters specifically to your goals and schedule.
Make 2025 Your Strongest Year
With these five programs from Boostcamp, there’s something for everyone—whether you’re just starting out or looking to take your training to the next level. Each program is expertly designed to provide clear guidance and measurable results.
Don’t let another year pass without achieving your fitness goals. Choose a program, commit to it, and make 2025 your strongest year yet!
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