Vaughn Walker workout
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Fly Press (Dumbbell) | 4 | 12 reps | @10 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @10 |
| 3 | Incline Bench Press (Smith Machine) | 3 | 12 reps | @10 |
| 4 | Pec Deck (Machine) | 3 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 5 | Chest Press (Machine) | 3 | 10 reps | @10 |
| 6 | Preacher Curl (Barbell) | 2 | 10 reps | @10 |
| 7 | Preacher Curl (Barbell) | 1 | AMRAP | @10 |
| 8 | Alternating Dumbbell Curl | 2 | 10 reps | @10 |
| 9 | Alternating Dumbbell Curl | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Pullover (Cable) | 3 | 20 reps | @10 |
| 2 | Seated Row (Cable) | 2 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 3 | Lat Pulldown (Close Grip) | 4 | 12 reps | @10 |
| 4 | Pull-Up (Assisted) | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 5 | Tricep Extension (Cable) | 3 | 10 reps | @10 |
| 6 | Tricep Extension (Cable) | 1 | AMRAP | @10 |
| 7 | Tricep Rope Push Down (Cable) | 4 | 10 reps | @10 |
| 8 | Dip (Bodyweight) | 1 | 10 reps | @10 |
| 9 | Dip (Bodyweight) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Calf Raise | 4 | 15 reps | @10 |
| 2 | Hip Abductor (Machine) | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 3 | Leg Extension | 3 | 8 reps | @10 |
| 1 | 10 reps | @10 | ||
| 4 | Lying Leg Curl | 3 | 10 reps | @10 |
| 5 | Squat (Smith Machine) | 3 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 15 reps | @10 |
| 7 | Leg Press | 5 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Pec Deck | 3 | 10 reps | @10 |
| 2 | Lateral Raise (Cable) | 4 | 10 reps | @10 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 5 | Tricep Extension (Cable) | 3 | 10 reps | @10 |
| 6 | Tricep Extension (Cable) | 1 | AMRAP | — |
| 7 | Bicep Curl (Dumbbell) | 2 | 10 reps | @10 |
| 8 | Bicep Curl (Dumbbell) | 1 | AMRAP | — |
| 9 | Dip (Bodyweight) | 2 | AMRAP | @10 |
| 10 | Bicep Curl (Dumbbell) | 3 | AMRAP | @10 |
| 11 | Bicep Curl (Cable) | 3 | AMRAP | @10 |
| 12 | Rear Delt Fly (Machine) | 4 | 10 reps | @10 |
| 13 | Shrug (Dumbbell) | 3 | 10 reps | @10 |
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, Vaughn Walker workout 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 70 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.
Vaughn Walker workout 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Vaughn Walker workout 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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