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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | 3–5 reps | @7 |
| 3 | 5–8 reps | @7 | ||
| 1 | 8–15 reps | @7 | ||
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 3 | — | @6 |
| 3 | Lateral Raise (Machine) | 2 | 12–20 reps | @8 |
| 4 | Chest Fly (Cable) | 2 | 10–20 reps | @9 |
| 5 | Tricep Extension (Cable) | 3 | 10–20 reps | @9 |
| 6 | Reverse Bicep Curl (EZ Bar) | 2 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @6 |
| 1 | 3 reps | @6 | ||
| 1 | 1 rep | @6 | ||
| 1 | 4 reps | @6 | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 7 reps | @7 |
| 3 | Split Squat (Dumbbell) | 2 | AMRAP | @8 |
| 1 | AMRAP | @9 | ||
| 4 | Pullover (Machine) | 2 | AMRAP | @9 |
| 1 | AMRAP | @10 | ||
| 5 | Belt Squat | 2 | 10–15 reps | @8 |
| 6 | Reverse Hyperextension | 3 | AMRAP | @8 |
| 7 | Hanging Leg Raise | 3 | 0 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Viking Press | 2 | 5–8 reps | @8 |
| 2 | Incline Chest Press (Machine) | 4 | 6–10 reps | @8 |
| 3 | Chin-Up (Bodyweight) | 3 | 8–12 reps | @9 |
| 4 | Push Up | 4 | 20–30 reps | @8 |
| 5 | Rear Delt Fly (Machine) | 5 | 20 reps | — |
| 6 | Bicep Curl (EZ Bar) | 3 | 3 reps | @8 |
| 7 | Tricep Extension (Dumbbell) | 1 | 8–15 reps | @8 |
| 2 | 8–15 reps | @10 | ||
| 8 | Upright Row (Cable) | 2 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 5 reps | @6.5 |
| 1 | 3 reps | @6.5 | ||
| 1 | 1 rep | @6 | ||
| 2 | Squat (Paused) | 3 | 4 reps | @6 |
| 3 | Barbell Row | 3 | 5–9 reps | @9 |
| 4 | Lat Pulldown (Single Arm) | 2 | 10–15 reps | @10 |
| 5 | Hamstring Curl | 2 | 10–20 reps | @10 |
| 6 | Leg Extension | 2 | 10–20 reps | @9 |
| 7 | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps | @10 |
| 8 | Decline Sit Up (Bodyweight) | 2 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 4 | 6–10 reps | @8 |
| 2 | Dip (Bodyweight) | 3 | AMRAP | @7 |
| 3 | Chest Supported Row (Machine) | 3 | 5–8 reps | @8 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | AMRAP | @9 |
| 5 | Lateral Raise (Dumbbell) | 2 | AMRAP | @10 |
| 6 | Oblique Crunch | 3 | 10–15 reps | @9 |
| 7 | Hammer Curl | 3 | 8–12 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, aaaaaa is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 70 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.
aaaaaa 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
aaaaaa 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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