Refine shape
Sculpt your physique and elevate your performance in just 8 weeks—transform your body with every rep and unlock your true potential.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 8 reps | @9.5 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 2 | Chest Fly (Machine) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 3 | Squat (Smith Machine) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9.5 | ||
| 4 | Lat Pulldown | 2 | 12 reps | @8.5 |
| 5 | T-Bar Row | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 6 | Lateral Raise (Cable) | 1 | 10–15 reps | @10 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @8 | ||
| 7 | Seated Overhead Press (Dumbbell) | 1 | 10 reps | @10 |
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 15 reps | @8 |
| 2 | Squat (Smith Machine) | 1 | 10 reps | @10 |
| 3 | Leg Extension | 1 | 12 reps | @10 |
| 1 | 12 reps | @9 | ||
| 4 | Lunge (Dumbbell) | 1 | 15 reps | @9 |
| 5 | Bench Press (Dumbbell) | 2 | 12 reps | @9 |
| 6 | Pendlay Row | 2 | 12 reps | @9 |
| 7 | Upright Row (Barbell) | 2 | 10–15 reps | @8 |
| 8 | Rear Delt Fly (Machine) | 1 | 12 reps | @10 |
| 1 | 12 reps | @8 | ||
| 9 | Seated Overhead Press (Dumbbell) | 1 | 15 reps | @10 |
| 10 | Tricep Rope Push Down (Cable) | 1 | 12 reps | @10 |
| 1 | 12 reps | @8 | ||
| 11 | Incline Curl (Dumbbell) | 1 | 10 reps | @10 |
| 1 | 10 reps | @8 | ||
| 12 | Forearm Curl | 1 | 12 reps | @10 |
| 1 | 12 reps | @9 | ||
| 13 | Reverse Wrist Curl (Dumbbell) | 1 | 12 reps | @10 |
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 1 | 12 reps | @10 |
| 1 | 12 reps | @9 | ||
| 2 | Lat Pulldown | 1 | 10 reps | @10 |
| 3 | Single Arm Iso Row | 1 | 12 reps | @10 |
| 1 | 12 reps | @9 | ||
| 4 | Leg Press (45 Degrees) | 1 | 12 reps | @10 |
| 1 | 12 reps | @8 | ||
| 5 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @10 |
| 1 | 12 reps | @8 | ||
| 6 | Dip (Bodyweight) | 2 | 10 reps | @10 |
| 7 | Rear Delt Fly (Machine) | 2 | 12 reps | @10 |
| 8 | Behind The Back Lateral Raise (Cable) | 2 | 12 reps | @10 |
| 9 | Preacher Curl (Dumbbell) | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @8 | ||
| 10 | Overhead Tricep Extension (Cable) | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @8 | ||
| 11 | Seated Calf Raise | 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 2 | 12 reps | @10 |
| 2 | Skull Crusher (Barbell) | 2 | 12 reps | @10 |
| 3 | Forearm Curl | 2 | 12 reps | @8 |
| 4 | Reverse Wrist Curl (Dumbbell) | 2 | 12 reps | @8 |
| 5 | Deficit Push Up | 2 | 12 reps | @8 |
| 6 | Pull-Up (Bodyweight) | 3 | 6 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 8 | Neck Curl | 2 | 8–12 reps | @9 |
| 9 | Neck Extension | 2 | 8–12 reps | @9 |
| 10 | Neck Flexion | 1 | 10–15 reps | @9 |
| 11 | Dead Hang | 1 | 1 min | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Refine shape is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 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.
Refine shape is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Refine shape 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
