Resurrect
Hypertrophy block with emphasis on compounds and weighted calisthenics (dips and pullups)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 2 | 50 reps | — |
| 2 | Chin-Up (Weighted) | 1 | 6–8 reps | @6 |
| 1 | — | @9.5 | ||
| 2 | 3–6 reps | @8 | ||
| 3 | Lat Pulldown | 1 | 12 reps | @6 |
| 2 | 8 reps | @8.5 | ||
| 2 | 20 reps | @6 | ||
| 4 | Chest Supported Row (Machine) | 1 | 12 reps | @6 |
| 2 | 8 reps | @8 | ||
| 1 | 20 reps | @6 | ||
| 5 | T-Bar Row | 1 | 12 reps | @6 |
| 2 | 8 reps | @8 | ||
| 6 | Pullover (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 2 | 50 reps | — |
| 2 | Overhead Press (Barbell) | 1 | 0 reps | — |
| 3 | Bayesian Curl | 1 | 15 reps | @6 |
| 3 | 10 reps | @6 | ||
| 4 | Overhead Tricep Extension (Cable) | 1 | 12 reps | @6 |
| 3 | 10 reps | @8 | ||
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps | @8 |
| 6 | Overhead Extension (Dumbbell) | 3 | 10 reps | @8 |
| 7 | Landmine Twist | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 3 | 50 reps | — |
| 2 | Squat (Barbell) | 1 | 12 reps | @6 |
| 2 | 10 reps | @6 | ||
| 3 | Romanian Deadlift (Dumbbell) | 1 | 12 reps | @6 |
| 3 | 10 reps | @8 | ||
| 4 | Leg Extension | 1 | 15 reps | @6 |
| 3 | 10 reps | @9 | ||
| 5 | Hamstring Curl | 1 | 12 reps | @6 |
| 1 | 10 reps | @8 | ||
| 2 | 20 reps | @6 | ||
| 6 | Neck Curl | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 12 reps | @6 |
| 2 | 10 reps | @8 | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 15 reps | @6 |
| 2 | 12 reps | @8 | ||
| 3 | Rear Delt Fly (Cable) | 3 | 20 reps | @7 |
| 4 | Lu Raise | 3 | 12 reps | @8 |
| 5 | Upright Row (Dumbbell) | 3 | 12 reps | @6 |
| 6 | Shrug (Trap Bar) | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 12 reps | @6 |
| 2 | 10 reps | @8 | ||
| 2 | Dip (Weighted) | 1 | 6 reps | @6 |
| 2 | 6 reps | @8 | ||
| 3 | Decline Sit Up (Weighted) | 3 | 20 reps | — |
| 4 | JM Press (Smith Machine) | 1 | 12 reps | @6 |
| 2 | 10 reps | @8 | ||
| 5 | Chest Fly (Cable) | 1 | 20 reps | @6 |
| 2 | 15 reps | @8 |
Common questions
Yes, Resurrect is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 80 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.
Resurrect 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Resurrect 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
