James
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Leg Press | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Leg Extension | 1 | 12 reps |
| 1 | 15 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 4 | Calf Raise (Machine) | 1 | 8 reps |
| 1 | 12 reps | ||
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 2 | Seated Hamstring Curl | 1 | 12 reps |
| 1 | 15 reps | ||
| 1 | 20 reps | ||
| 3 | Lat Pulldown | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Chest Supported Row (Machine) | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 5 | Shrug (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6 | Dumbbell Row | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 2 | Bench Press (Barbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3 | Pec Deck (Machine) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Shoulder Press (Machine) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 20 reps |
| 1 | 20 reps | ||
| 6 | Rear Delt Fly (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Preacher Curl (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Bicep Curl (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 4 | Tricep Pushdown (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Skull Crusher (Barbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6 | Single Arm Tricep Extension (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps |
Common questions
Yes, James is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
Each session typically takes around 180 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.
James is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
James 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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