Feather mark 1
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @10 |
| 2 | Bench Press (Dumbbell) | 2 | 8–12 reps | @10 |
| 3 | Push Up (Weighted) | 2 | 8–12 reps | @10 |
| 4 | French Press | 3 | 8–12 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @10 |
| 6 | Upright Row (Barbell) | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP | @10 |
| 2 | Pullover (Dumbbell) | 2 | 10–15 reps | @10 |
| 3 | Chest Supported Row (Dumbbell) | 2 | 10–15 reps | @10 |
| 4 | Preacher Curl (Barbell) | 2 | 8–12 reps | @10 |
| 5 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @10 |
| 6 | Lu Raise | 1 | 10–15 reps | @10 |
| 7 | Ab Wheel | 3 | AMRAP | @10 |
| 8 | Kipping | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat (Dumbbell) | 2 | 15–20 reps | @10 |
| 2 | Stiff Leg Deadlift | 3 | 10–20 reps | @10 |
| 3 | Walking Lunge (Dumbbell) | 2 | 20 reps | @10 |
| 4 | Neck Work | 1 | 10 min | @10 |
| 5 | Standing Calf Raise | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Fly (Dumbbell) | 3 | 10–15 reps | @10 |
| 2 | Bench Press (Dumbbell) | 3 | 8–12 reps | @10 |
| 3 | Decline Sit Up (Weighted) | 3 | 8–12 reps | @10 |
| 4 | Seated Overhead Extension (EZ Bar) | 2 | 10–15 reps | @10 |
| 5 | Single Arm Overhead Tricep Extension | 2 | 10–15 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @10 |
| 7 | Lu Raise | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Weighted) | 2 | AMRAP | @10 |
| 2 | Wide Grip Pull-Up | 2 | AMRAP | @10 |
| 3 | Kroc Row | 2 | 10–15 reps | @10 |
| 4 | Skier | 2 | 10–15 reps | @10 |
| 5 | Preacher Curl (Dumbbell) | 2 | 6–10 reps | @10 |
| 6 | Hammer Curl (Dumbbell) | 2 | 10–15 reps | @10 |
| 7 | Reverse Bicep Curl (EZ Bar) | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat (Dumbbell) | 2 | 15–20 reps | @10 |
| 2 | Romanian Deadlift (Dumbbell) | 2 | 10–15 reps | @10 |
| 3 | Walking Lunge (Dumbbell) | 2 | 20 reps | @10 |
| 4 | Neck Work | 1 | AMRAP | @10 |
| 5 | Hanging Leg Raise | 3 | AMRAP | @10 |
| 6 | Standing Calf Raise | 2 | AMRAP | @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, Feather mark 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 12 weeks are fully unlocked.
This is a home workout program. No gym required. 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 60 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.
Feather mark 1 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Feather mark 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.
Get started
