O_ bakoban workout plan
To gain pure muscle, and strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Bodyweight) | 1 | 12 reps | @6.5 |
| 1B | Dip (Weighted) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 1 | 10 reps | @9.5 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @8.5 |
| 2 | 10 reps | @10 | ||
| 3 | Chest Fly (Cable) | 1 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 4 | Single Arm Tricep Extension (Cable) | 1 | 18 reps | @6.5 |
| 1 | 15 reps | @7 | ||
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 5 | Overhead Press (Dumbbell) | 1 | 12 reps | @10 |
| 6 | Push Up | 1 | 7 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 12 reps | @8.5 |
| 2 | Pull-Up (Weighted) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @9.5 | ||
| 3 | Lat Pulldown | 1 | 8 reps | @10 |
| 4 | Single Arm High Row (Cable) | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 5 | Single Arm Row (Dumbbell) | 1 | 10 reps | @9.5 |
| 1 | 6 reps | @10 | ||
| 6 | Lying Cabel Biceps Curl | 2 | 15 reps | @8 |
| 1 | 12 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 7 | Incline Curl (Dumbbell) | 1 | 12 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 8 | Pull-Up (Neutral Grip, Bodyweight) | 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @9 | ||
| 2 | 12 reps | @10 | ||
| 2 | Military Press (Barbell) | 2 | 0 reps | — |
| 3 | Lateral Raise (Dumbbell) | 1 | 15 reps | @7.5 |
| 1 | 12 reps | @8 | ||
| 2 | 10 reps | @10 | ||
| 4 | Front Raise | 1 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 5 | Lying Rear Lateral Raise | 1 | 18 reps | @7 |
| 1 | 15 reps | @8 | ||
| 2 | 12 reps | @9.5 | ||
| 6 | Face Pull | 1 | 15 reps | @8.5 |
| 1 | 15 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 7 | Shrug (Barbell) | 1 | 25 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 15 reps | @7.5 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 2 | Seated Hamstring Curl | 1 | 21 reps | @7 |
| 1 | 15 reps | @8.5 | ||
| 1 | 12 reps | @9.5 | ||
| 1 | 7 reps | @10 | ||
| 3 | Leg Extension | 1 | 21 reps | @7 |
| 1 | 15 reps | @8.5 | ||
| 1 | 8 reps | @10 | ||
| 4 | Lunge (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @10 | ||
| 5 | Straight Leg Calf Raise | 1 | 25 reps | @7 |
| 1 | 18 reps | @9 | ||
| 2 | 12 reps | @10 | ||
| 6 | Calf Raise (Leg Press) | 1 | 10 reps | @10 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 1 | 25 reps | @6 |
| 1 | 15 reps | @8 | ||
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 2 | Single Arm Tricep Extension (Cable) | 1 | 18 reps | @7 |
| 1 | 15 reps | @8 | ||
| 2 | 12 reps | @10 | ||
| 3 | Seated Dumbbell Curl | 1 | 15 reps | @7.5 |
| 1 | 12 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 4 | Tricep Kickback | 1 | 18 reps | @8 |
| 1 | 15 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 5 | Wrist Curls | 1 | 25 reps | @7.5 |
| 1 | 18 reps | @8.5 | ||
| 1 | 12 reps | @10 | ||
| 6 | Reverse Wrist Curl (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 7 | Reverse Bicep Curl (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, O_ bakoban workout plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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.
O_ bakoban workout plan 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
O_ bakoban workout plan 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
