Star Wars - The Empire Workout
Long live the Empire
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | AMRAP |
| 2 | Leg Raise (Captain's Chair) | 3 | 17 reps |
| 3 | Cable Crunch | 3 | 15 reps |
| Superset | |||
| 4A | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 4B | Chest Press (Machine) | 5 | 4–10 reps |
| 5 | Pec Fly (Dumbbell) | 3 | 8 reps |
| Superset | |||
| 6A | Shoulder Press (Machine) | 3 | 10 reps |
| 6B | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 7–14 reps |
| 9 | Dip (Bodyweight) | 3 | AMRAP |
| 10 | Walk | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | AMRAP |
| Superset | |||
| 2A | Leg Curl | 4 | 10 reps |
| 2B | Lying Leg Curl | 4 | 10 reps |
| 3 | Hip Abductor (Machine) | 3 | 15 reps |
| 4 | Leg Extension | 4 | 10 reps |
| 5 | Hip Adductor (Machine) | 3 | 15 reps |
| Superset | |||
| 6A | Leg Press | 3 | 8 reps |
| 6B | Squat (Smith Machine) | 3 | 10 reps |
| Superset | |||
| 7A | Standing Calf Raise | 3 | 5 reps |
| 7B | Seated Calf Raise | 3 | 15 reps |
| 8 | Walk | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | AMRAP |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–12 reps |
| 3 | Preacher Curl (Dumbbell) | 3 | 12 reps |
| 4 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 5 | Lat Pulldown | 3 | 10 reps |
| 6 | Seated Row (Cable) | 3 | 10 reps |
| 7 | Walk | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | AMRAP |
| 2 | Plank Hip Dips | 3 | AMRAP |
| 3 | Cable Crunch | 3 | 15 reps |
| 4 | Bench Press (Barbell) | 4 | 6 reps |
| 5 | Lateral Raise (Cable) | 3 | 12 reps |
| 6 | Reverse Cable Corssover | 3 | — |
| Superset | |||
| 7A | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 7B | Tricep Pushdown (Cable) | 3 | AMRAP |
| 8 | Walk | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | AMRAP |
| 2 | Wide Grip Pull-Up | 5 | AMRAP |
| 3 | Face Away Cable Curl | 3 | 5–12 reps |
| 4 | Hammer Curl (Cable) | 3 | AMRAP |
| 5 | Bicep Curl (Barbell) | 3 | 10 reps |
| 6 | Back Extension (Weighted) | 3 | 10 reps |
| Superset | |||
| 7A | Seated Row (Cable) | 3 | 10 reps |
| 7B | Chest Supported Row (Machine) | 3 | 10 reps |
| 8 | Walk | 1 | 30 min |
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, Star Wars - The Empire 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 80 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.
Star Wars - The Empire Workout 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Star Wars - The Empire 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.
Get started
