Beginner–IntermediateFree

Focused Fitness: The Program Hoppers Cure

Cut out the noise. Remain consistent. Master the Basics!

Justin W.· Jan 2025

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Beginner, Intermediate

Goal

Muscle, Strength, Women's

Equipment

Garage Gym

Session length

60 min

Do you program hop like me? Do you seem to have a worry that you’re “leaving gains on the table” because there must be a better way to lift? There is a lot of good information out there and a lot of good coaches that can advance our fitness knowledge. However, if we are always restructuring our workouts in an attempt to optimize every variable…we can’t advance some of the elements that really matter. Program hopping makes it difficult to focus and master a given lift. Constant program tinkering leads to a lack of focus that destroys intensity. It makes it difficult to progressively overload a lift because we can’t stick with it long enough. Minimalistic training may not be sustainable forever but it may be what we need to course correct away from a bad habit like program hopping. Regain focus in your fitness journey. Simplify your goals. Maintain consistency. Strive for your most intense workout with your limited lifting options. Build with the basics!

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Front Delts

16.5%

Triceps

14.7%

Upper Back

11%

Chest

11%

Lats

9.2%

Quadriceps

6.6%

Middle Delts

5.5%

Biceps

5.5%

Glutes

5.1%

Abs

5.1%

Hamstrings

3.7%

Forearms

1.8%

Adductors

1.5%

Lower Back

1.5%

Cardio

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	15 reps	@10
2	Deadlift (Barbell)	3	10 reps	@10
Superset
3A	Overhead Press (Barbell)	3	10 reps	@10
3B	Pull-Up (Bodyweight)	3	10 reps	@10
Superset
4A	Bench Press (Barbell)	3	10 reps	@10
4B	Pendlay Row	3	10 reps	@10
Superset
5A	Dip (Bodyweight)	3	10 reps	@10
5B	High Pull	3	10 reps	@10
Superset
6A	Bench Press (Close Grip)	3	10 reps	@10
6B	Bicep Curl (Barbell)	3	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Cardio	1	20 min	@6.5

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	15 reps	@10
2	Deadlift (Barbell)	3	10 reps	@10
Superset
3A	Overhead Press (Barbell)	3	10 reps	@10
3B	Pull-Up (Bodyweight)	3	10 reps	@10
Superset
4A	Bench Press (Barbell)	3	10 reps	@10
4B	Pendlay Row	3	10 reps	@10
Superset
5A	Dip (Bodyweight)	3	10 reps	@10
5B	High Pull	3	10 reps	@10
Superset
6A	Bench Press (Close Grip)	3	10 reps	@10
6B	Bicep Curl (Barbell)	3	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Cardio	1	20 min	@6.5

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	15 reps	@10
2	Deadlift (Barbell)	3	10 reps	@10
Superset
3A	Overhead Press (Barbell)	3	10 reps	@10
3B	Pull-Up (Bodyweight)	3	10 reps	@10
Superset
4A	Bench Press (Barbell)	3	10 reps	@10
4B	Pendlay Row	3	10 reps	@10
Superset
5A	Dip (Bodyweight)	3	10 reps	@10
5B	High Pull	3	10 reps	@10
Superset
6A	Bench Press (Close Grip)	3	10 reps	@10
6B	Bicep Curl (Barbell)	3	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Cardio	1	20 min	@6.5

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	15 reps	@10
2	Deadlift (Barbell)	3	10 reps	@10
Superset
3A	Overhead Press (Barbell)	3	10 reps	@10
3B	Pull-Up (Bodyweight)	3	10 reps	@10
Superset
4A	Bench Press (Barbell)	3	10 reps	@10
4B	Pendlay Row	3	10 reps	@10
Superset
5A	Dip (Bodyweight)	3	10 reps	@10
5B	High Pull	3	10 reps	@10
Superset
6A	Bench Press (Close Grip)	3	10 reps	@10
6B	Bicep Curl (Barbell)	3	10 reps	@10

Weeks 2–12 are in the app

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

Common questions

Yes, Focused Fitness: The Program Hoppers Cure is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.

Focused Fitness: The Program Hoppers Cure is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Focused Fitness: The Program Hoppers Cure 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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