Brysons totally not optimal workout (1)
to add volume or not
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 5–8 reps | — |
| 2 | Hamstring Curl | 3 | 5–8 reps | — |
| 3 | Leg Extension | 2 | 5–8 reps | @9 |
| 4 | Hip Adductor (Machine) | 2 | 8–10 reps | @9 |
| 5 | Standing Calf Raise | 2 | 5–8 reps | @9 |
| 6 | Abs Crunch (Weighted) | 2 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @9 |
| 2 | Leg Press (45 Degrees) | 1 | 6–8 reps | @9 |
| 3 | Hamstring Curl | 1 | 8–10 reps | @9 |
| 4 | Hip Abductor (Machine) | 2 | 8–10 reps | @9 |
| 5 | Seated Calf Raise | 2 | 8–10 reps | @9 |
| 6 | Abs Crunch (Weighted) | 2 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 2 | 5–8 reps | @9 |
| 2 | Chest Fly (Machine) | 1 | 0 reps | — |
| 3 | Seated Front Raise | 3 | 0 reps | — |
| 4 | Tricep Pushdown (Cable) | 3 | 5–8 reps | @9 |
| 5 | Bicep Curl (Dumbbell) | 3 | 5–8 reps | @9 |
| 6 | T-Bar Row | 3 | 5–8 reps | @9 |
| 7 | Lat Pulldown | 3 | 5–8 reps | @9 |
| 8 | Standing Pullover (Cable) | 2 | 0 reps | — |
| 9 | Rear Delt Fly (Cable) | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 5–8 reps | @9 |
| 2 | Bicep Curl (Cable) | 2 | 8–10 reps | @9 |
| 3 | Chest Fly (Cable) | 2 | 0 reps | — |
| 4 | Incline Bench Press (Smith Machine) | 2 | 5–8 reps | @9 |
| 5 | Overhead Tricep Extension (Cable) | 1 | 0 reps | — |
| 6 | Lateral Raise (Machine) | 2 | 8–10 reps | @9 |
| 7 | Seated Row (Cable) | 3 | 8–10 reps | @9 |
| 8 | Lat Pulldown | 3 | 8–10 reps | @9 |
| 9 | Rear Delt Fly (Cable) | 2 | 0 reps | — |
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, Brysons totally not optimal workout (1) 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 90 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.
Brysons totally not optimal workout (1) 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Brysons totally not optimal workout (1) 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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