Program Tracey
This program is normal lifting schedule with extra benching to increase bench max! If you do not wish to focus on benching only hit it on chest days.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 3 reps |
| 2 | Shrug (Barbell) | 3 | 10 reps |
| Superset | |||
| 3A | Lat Pulldown | 4 | 12 reps |
| 3B | Inverted Face Pull | 4 | 12 reps |
| 4 | T-Bar Row | 3 | 15 reps |
| Superset | |||
| 5A | Hammer Curl (Cable) | 3 | 10 reps |
| 5B | Cable Forarms From Higestest Position | 3 | 10 reps |
| 6 | Bicep Curl (Barbell) | 3 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 5 | 10 reps |
| 2 | Bench Press (Barbell) | 5 | 3 reps |
| 3 | Kettle Bell Hang Cleans | 3 | 8 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Lunge (Dumbbell) | 2 | 10 reps |
| 6 | Split Squat (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 5 | 6 reps |
| 2 | Seated Overhead Press (Dumbbell) | 4 | 5 reps |
| Superset | |||
| 3A | Cable fly 2 Low, 2 Middle, 2 High | 6 | 8 reps |
| 3B | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 4 | Bench Press (Close Grip) | 3 | 5 reps |
| 5 | 21s (7) Skull Crushers (7) Pullover (7) Close Grip | 3 | 21 reps |
| Superset | |||
| 6A | Ab Wheel | 3 | 15 reps |
| 6B | V-Up | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean (Barbell) | 4 | 3 reps |
| 2 | Deadlift (Barbell) | 3 | 10 reps |
| 3 | Seated Row (Cable) | 4 | 8 reps |
| 4 | Inverted Row | 3 | 10 reps |
| 5 | Pull-Up (Weighted) | 3 | 6 reps |
| 6 | Underhand Lat Pulldown | 3 | 10 reps |
| 7 | Preacher Curl (Barbell) | 4 | 6 reps |
| 8 | Hammer Curl (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps |
| 3 | 3 reps | ||
| 2 | Romanian Deadlift (Barbell) | 4 | 6 reps |
| 3 | Bench Press (Barbell) | 4 | 2 reps |
| 4 | Hip Abductor (Machine) | 4 | 15 reps |
| 5 | Hamstring Curl | 3 | 12 reps |
| 6 | Seated Calf Raise | 3 | 10 reps |
| 7 | Cable Crunch | 3 | 15 reps |
| Superset | |||
| 8A | Plank | 2 | 3 min |
| 8B | Russian Twist | 3 | 50 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hang Clean | 1 | 5 reps |
| 1 | 4 reps | ||
| 1 | 3 reps | ||
| 1 | 2 reps | ||
| 1 | 1 rep | ||
| 2 | Incline Bench Press (Barbell) | 5 | 5 reps |
| 3 | Tricep Extension (Dumbbell) | 4 | 10 reps |
| 4 | Kettlebell Swing | 3 | 10 reps |
| 5 | Kettlebell Halo | 3 | 10 reps |
| 6 | Ab Circut 2 Rounds | 2 | 6 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Program Tracey is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 10 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.
Program Tracey 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Program Tracey 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
