Orcish Path
A stretched variation of Basement Bodybuilding with less exercises per session and 2 leg days.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 2 | 6–7 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | 6–7 reps |
| 3 | Preacher Curl (EZ Bar) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 4 | Pec Deck (Machine) | 2 | 7–10 reps |
| 5 | Bicep Curl (Cable) | 2 | 7–10 reps |
| 6 | Standing Calf Raise | 2 | 11–13 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single-Leg Leg Curl | 2 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 1 | 7–9 reps |
| 1 | 8–12 reps | ||
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 8–10 reps |
| 1 | 9–12 reps | ||
| 4 | Hack Squat | 2 | 6–8 reps |
| 5 | Kelso Shrug | 2 | 12–15 reps |
| 6 | Lu Raise | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 5–8 reps |
| 2 | Chest Supported Row (Machine) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 3 | Pullover (Dumbbell) | 2 | 8–12 reps |
| 4 | Flexion Row | 2 | 10–12 reps |
| 5 | Hammer Curl (Cable) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 6 | Bicep Curl (Cable) | 2 | 9–12 reps |
| 7 | Wrist Curls | 1 | 8–12 reps |
| 1 | 15–18 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pec Fly (Dumbbell) | 2 | 10–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 9–12 reps |
| 3 | Dip (Bodyweight) | 2 | AMRAP |
| 4 | Tricep Pushdown (Cable) | 2 | 8–10 reps |
| 5 | Overhead Tricep Extension (Cable) | 2 | 6–8 reps |
| 6 | Standing Calf Raise | 2 | 11–13 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lu Raise | 2 | 10–12 reps |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 8–10 reps |
| 3 | T-Bar Row | 1 | 5–6 reps |
| 1 | 8–10 reps | ||
| 4 | Lat Pulldown (Close Grip) | 2 | 10–12 reps |
| 5 | Single-Leg Leg Curl | 2 | 8–12 reps |
| 6 | Hack Squat | 2 | 6–8 reps |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Orcish Path is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 50 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.
Orcish Path 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Orcish Path 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
