workout plan
normal people
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 15 reps | 40% |
| 1 | 12 reps | 70% | ||
| 3 | 12 reps | 60% | ||
| 2 | Incline Chest Press (Machine) | 4 | 12 reps | 60% |
| 3 | Seated Dip (Machine) | 4 | 12 reps | 60% |
| 4 | Chest Fly (Machine) | 4 | 12 reps | 60% |
| 5 | Chin-Up (Assisted) | 1 | 15 reps | 40% |
| 1 | 10 reps | 70% | ||
| 3 | 10 reps | 60% | ||
| 6 | Lat Pulldown | 1 | 10 reps | 70% |
| 3 | 12 reps | 60% | ||
| 7 | Seated Row (Cable) | 4 | 12 reps | 60% |
| 8 | Straight Bar Lat Extension | 4 | 12 reps | 60% |
| 9 | Abs Crunch (Bodyweight) | 4 | 12 reps | @7 |
| 10 | Oblique Crunch | 4 | 12 reps | @7 |
| 11 | Dragon Flag | 4 | 12 reps | @7 |
| 12 | Side Plank | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps | @6 |
| 3 | 12 reps | @7.5 | ||
| 2 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 3 | Lateral Raise (Machine) | 4 | 12 reps | @8 |
| 4 | Face Pull | 4 | 12 reps | @6.5 |
| 5 | Overhead Extension (Dumbbell) | 4 | 12 reps | @6.5 |
| 6 | V-Handle Tricep Pushdown (Cable) | 4 | 12 reps | @7.5 |
| 7 | Bicep Curl (Cable) | 4 | 12 reps | @7.5 |
| 8 | Pinwheel Curl | 4 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 12 reps | @7.5 |
| 2 | Leg Curl | 4 | 12 reps | @8 |
| 3 | Hack Squat | 4 | 12 reps | @7 |
| 4 | Lying Leg Curl | 4 | 12 reps | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 15 reps | 40% |
| 1 | 12 reps | 70% | ||
| 3 | 12 reps | 60% | ||
| 2 | Incline Chest Press (Machine) | 4 | 12 reps | 60% |
| 3 | Seated Dip (Machine) | 4 | 12 reps | 60% |
| 4 | Chest Fly (Machine) | 4 | 12 reps | 60% |
| 5 | Chin-Up (Assisted) | 1 | 15 reps | 40% |
| 1 | 10 reps | 70% | ||
| 3 | 10 reps | 60% | ||
| 6 | Lat Pulldown | 1 | 10 reps | 70% |
| 3 | 12 reps | 60% | ||
| 7 | Seated Row (Cable) | 4 | 12 reps | 60% |
| 8 | Straight Bar Lat Extension | 4 | 12 reps | 60% |
| 9 | Abs Crunch (Bodyweight) | 4 | 12 reps | @7 |
| 10 | Oblique Crunch | 4 | 12 reps | @7 |
| 11 | Dragon Flag | 4 | 12 reps | @7 |
| 12 | Side Plank | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps | @6 |
| 3 | 12 reps | @7.5 | ||
| 2 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 3 | Lateral Raise (Machine) | 4 | 12 reps | @8 |
| 4 | Face Pull | 4 | 12 reps | @6.5 |
| 5 | Overhead Extension (Dumbbell) | 4 | 12 reps | @6.5 |
| 6 | V-Handle Tricep Pushdown (Cable) | 4 | 12 reps | @7.5 |
| 7 | Bicep Curl (Cable) | 4 | 12 reps | @7.5 |
| 8 | Pinwheel Curl | 4 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 4 | 12 reps | @6.5 |
| 2 | Decline Crunch | 4 | 12 reps | @6.5 |
| 3 | Hanging Leg Raise | 4 | 6 reps | @6.5 |
| 4 | Abs Crunch (Machine) | 4 | 12 reps | @6.5 |
| 5 | Oblique Crunch | 4 | 12 reps | @6.5 |
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, workout plan 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 full 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 100 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.
workout plan is structured around 6 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.
workout plan 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.
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