Chesticular Fortitude
Hey man, this isn’t just any workout—it’s like, a Push Pull Legs journey for the intermediate lifter. Build your physique, keep it cool, and lift on.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Chest Press (Machine) | 4 | 12–15 reps |
| 1B | Kettlebell Press | 4 | 8–10 reps |
| Superset | |||
| 2A | Chest Fly (Machine) | 4 | 15–20 reps |
| 2B | Lateral Raise (Machine) | 4 | 12–15 reps |
| Superset | |||
| 3A | Incline Chest Fly (Dumbbell) | 3 | 10–12 reps |
| 3B | Skull Crusher (Dumbbell) | 3 | 12–15 reps |
| 4 | V-Handle Tricep Pushdown (Cable) | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 3 | 10–15 reps |
| 1B | Ab Wheel | 3 | 25 reps |
| Superset | |||
| 2A | Bent Over Row (Dumbbell) | 3 | 12 reps |
| 2B | Bicep Curl (Dumbbell) | 3 | 12–15 reps |
| 3 | Rear Delt Fly (Machine) | 4 | 12–15 reps |
| 4 | Hammer Curl | 4 | 12 reps |
| 5 | Shrug (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Walking Lunge | 4 | 10–15 reps |
| 1B | Seated Calf Raise | 4 | 20–25 reps |
| 2 | Hip Thrust (Machine) | 4 | 15 reps |
| Superset | |||
| 3A | Leg Press | 3 | 12–15 reps |
| 3B | Calf Raise (Leg Press) | 3 | 20–25 reps |
| Superset | |||
| 4A | Leg Extension | 4 | 15–20 reps |
| 4B | Hamstring Curl | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 4 | 12–15 reps |
| 1B | Lateral Raise (Dumbbell) | 4 | 10–12 reps |
| Superset | |||
| 2A | Chest Fly (Cable) | 3 | 12–15 reps |
| 2B | Front Raise | 3 | 8–10 reps |
| Superset | |||
| 3A | Dip (Bodyweight) | 4 | 30–40 reps |
| 3B | Leg Raise (Dip Bar) | 4 | 30–40 reps |
| Superset | |||
| 4A | Arnold Press | 3 | 12–15 reps |
| 4B | Tricep Kickback | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Bodyweight) | 2 | 2 reps |
| 2 | 4 reps | ||
| 2 | 6 reps | ||
| 2 | 8 reps | ||
| 2 | 10 reps | ||
| 1 | 12 reps | ||
| 1B | Weighted Sit Up | 11 | 20 reps |
| Superset | |||
| 2A | Chest Supported Row (Machine) | 3 | 15–20 reps |
| 2B | Shrug (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 3A | Rear Delt Fly (Machine) | 4 | 15–20 reps |
| 3B | Concentration Curl | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bulgarian Split Squat (Bodyweight) | 3 | 30 reps |
| 1B | Abs Crunch (Weighted) | 3 | 30 reps |
| 2 | Hip Thrust (Machine) | 4 | 15 reps |
| Superset | |||
| 3A | Belt Squat | 4 | 15 reps |
| 3B | Dragon Fly | 4 | 1 min |
| Superset | |||
| 4A | Single Leg Romanian Deadlift | 3 | 12 reps |
| 4B | Seated Calf Raise | 3 | 20 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, Chesticular Fortitude 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.
Chesticular Fortitude 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.
Chesticular Fortitude 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
