Rei
A
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 8 reps |
| 2 | Shoulder Press (Machine) | 5 | 8 reps |
| 3 | Dip (Bodyweight) | 5 | 8 reps |
| 4 | Chest Fly (Cable) | 5 | 8 reps |
| 5 | Incline Chest Press (Machine) | 5 | 8 reps |
| 6 | Lateral Raise (Cable) | 5 | 8 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 5 | 8 reps |
| 8 | Lying Tricep Extension (Barbell) | 5 | 8 reps |
| 9 | Overhead Tricep Extension Cable | 5 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 5 | 8 reps |
| 2 | Leg Press | 5 | 8 reps |
| 3 | Squat (Barbell) | 5 | 8 reps |
| 4 | Seated Calf Raise | 5 | 8 reps |
| 5 | Lying Leg Curl | 5 | 8 reps |
| 6 | Hip Abductor (Machine) | 5 | 8 reps |
| 7 | Hip Adductor (Machine) | 5 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 5 | 8 reps |
| 2 | Bent Over Row (Barbell) | 5 | 8 reps |
| 3 | High Row | 4 | 8 reps |
| 4 | T-Bar Row | 5 | 8 reps |
| 5 | Chest Supported Row (Machine) | 5 | 8 reps |
| 6 | Bicep Curl (Cable) | 5 | 8 reps |
| 7 | Bicep Curl (EZ Bar) | 5 | 8 reps |
| 8 | Bicep Curl (Machine) | 5 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 5 | 8 reps |
| 2 | Chest Fly (Machine) | 5 | 8 reps |
| 3 | Chest Press (Machine) | 5 | 8 reps |
| 4 | Upright Row (Barbell) | 5 | 8 reps |
| 5 | Lateral Raise (Machine) | 5 | 8 reps |
| 6 | Dip (Bodyweight) | 5 | 8 reps |
| 7 | Single Arm Tricep Extension (Cable) | 5 | 8 reps |
| 8 | Tricep Pushdown (Cable) | 5 | 8 reps |
| 9 | Tricep Rope Push Down (Cable) | 5 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 5 | 8 reps |
| 2 | Standing Calf Raise | 5 | 8 reps |
| 3 | Romanian Deadlift (Barbell) | 5 | 8 reps |
| 4 | Leg Press (45 Degrees) | 5 | 8 reps |
| 5 | Hip Adductor (Machine) | 5 | 8 reps |
| 6 | Hip Abductor (Machine) | 5 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 5 | 8 reps |
| 2 | Face Pull | 5 | 8 reps |
| 3 | Shrug (Barbell) | 5 | 8 reps |
| 4 | Single Arm Iso Row | 5 | 8 reps |
| 5 | Rear Delt Fly (Machine) | 5 | 8 reps |
| 6 | Incline Curl (Dumbbell) | 5 | 8 reps |
| 7 | Preacher Curl (Barbell) | 5 | 8 reps |
| 8 | Preacher Curl (Dumbbell) | 5 | 8 reps |
| 9 | Bayesian Curl | 5 | 8 reps |
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, Rei 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.
Rei 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.
Rei 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
