2024 MNAK
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @7 |
| 3 | 8 reps | @9 | ||
| 2 | Underhand Lat Pulldown | 1 | 8 reps | @7 |
| 3 | 8 reps | @9 | ||
| 3 | Overhead Tricep Extension (Cable) | 3 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 4 | Preacher Curl (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @10 | ||
| 5 | Lateral Raise (Cable) | 1 | 15 reps | @8 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @10 | ||
| 6 | Decline Crunch | 1 | 5–15 reps | @7 |
| 2 | 5–15 reps | @9 | ||
| 7 | Single Arm Row (Cable) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 8 | Ab Wheel | 1 | 15 reps | @8 |
| 2 | 15 reps | @9 | ||
| 1 | 15 reps | @10 | ||
| 9 | Leg Extension | 4 | 10–15 reps | @10 |
| Superset | ||||
| 10A | Wrist Curls | 2 | 15 reps | @9 |
| 1 | 15 reps | @10 | ||
| 10B | Reverse Wrist Curl (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 10 reps | @7 |
| 2 | 10 reps | @9 | ||
| 2 | Leg Press | 3 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 3 | Lying Leg Curl | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 4 | Reverse Nordic Curl | 1 | 5–8 reps | @8 |
| 2 | 5–8 reps | @9 | ||
| 1 | 5–8 reps | @10 | ||
| 5 | Standing Calf Raise | 1 | 10 reps | @8 |
| 2 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 6 | Dumbbell Bench Pullover | 1 | 20 reps | @8 |
| 1 | 20 reps | @9 | ||
| 1 | 20 reps | @10 | ||
| 7 | Lying Side Lateral Raise | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| Superset | ||||
| 8A | Wrist Curls | 3 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 8B | Reverse Wrist Curl (Dumbbell) | 2 | 15 reps | @9 |
| 1 | 15 reps | @10 | ||
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 10 reps | @7 |
| 3 | 10 reps | @9 | ||
| 2 | Chest Supported Row (Machine) | 1 | 10 reps | @7 |
| 3 | 10 reps | @9 | ||
| 3 | Single Arm Overhead Tricep Extension | 1 | 10 reps | @8 |
| 2 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 4 | Bayesian Curl | 1 | 10 reps | @8 |
| 2 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 5 | Rear Delt Fly (Cable) | 1 | 10 reps | @8 |
| 2 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 6 | Ab Wheel | 1 | 15 reps | @7 |
| 3 | 15 reps | @9 | ||
| 7 | Shrug (Barbell) | 3 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 8 | Ab Wheel | 1 | 15 reps | @8 |
| 2 | 15 reps | @9 | ||
| 1 | 15 reps | @10 | ||
| 9 | Lying Leg Curl | 4 | 10–15 reps | @10 |
| 10 | Dip (Bodyweight) | 1 | 10 reps | @8 |
| 2 | 10 reps | @9 | ||
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 8 reps | @7 |
| 3 | 8 reps | @9 | ||
| 2 | Preacher Curl (EZ Bar) | 1 | 8 reps | @7 |
| 2 | 8 reps | @9 | ||
| 3 | Overhead Tricep Extension (Cable) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 5 | Chest Fly (Cable) | 1 | 15 reps | @8 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @10 | ||
| 6 | Lat Pulldown (Neutral Grip) | 1 | 15 reps | @8 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @10 | ||
| 7 | Decline Crunch | 1 | 15 reps | @7 |
| 2 | 15 reps | @9 | ||
| 8 | Shrug (Dumbbell) | 1 | 8 reps | @8 |
| 2 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 9 | Standing Calf Raise | 1 | 10 reps | @7 |
| 3 | 10 reps | @9 | ||
| 10 | Chest Press (Machine) | 3 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| Superset | ||||
| 11A | Wrist Curls | 1 | 15 reps | @8 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @10 | ||
| 11B | Reverse Wrist Curl (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @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, 2024 MNAK 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 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.
2024 MNAK 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.
2024 MNAK 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
