Burn With Complex
Ignite your transformation in just 4 weeks with high-intensity complexes that torch calories and sculpt your body—let's get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Front Squat (Barbell) | 3 | 5 reps |
| 1B | Bent Over Row (Barbell) | 3 | 5 reps |
| 1C | Sumo Deadlift High Pulls | 3 | 5 reps |
| 1D | Push Press (Barbell) | 3 | 5 reps |
| 2 | Push Up | 1 | 1 min |
| Superset | |||
| 3A | Front Squat (Dumbbell) | 3 | 5 reps |
| 3B | Squat to Press (Dumbbell) | 3 | 5 reps |
| 3C | Lunge (Dumbbell) | 3 | 5 reps |
| 3D | Alternating Chest Press (Dumbbell) | 3 | 5 reps |
| 4 | Burpee (Tabata) | 1 | 2 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep To Chest Lift (Kettlebell) | 5 | 10 reps |
| 2 | Kettlebell Halo | 5 | 10 reps |
| 3 | Shoulder Press To Tricep Extenson | 5 | 10 reps |
| 4 | Single Shoulder Squat Press With Twist | 5 | 5 reps |
| 5 | Walk | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Front Squat (Barbell) | 3 | 5 reps |
| 1B | Bent Over Row (Barbell) | 3 | 5 reps |
| 1C | Sumo Deadlift High Pulls | 3 | 5 reps |
| 1D | Push Press (Barbell) | 3 | 5 reps |
| 2 | Push Up | 1 | 1 min |
| Superset | |||
| 3A | Front Squat (Dumbbell) | 3 | 5 reps |
| 3B | Squat to Press (Dumbbell) | 3 | 5 reps |
| 3C | Lunge (Dumbbell) | 3 | 5 reps |
| 3D | Alternating Chest Press (Dumbbell) | 3 | 5 reps |
| 4 | Burpee (Tabata) | 1 | 2 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep To Chest Lift (Kettlebell) | 5 | 10 reps |
| 2 | Kettlebell Halo | 5 | 10 reps |
| 3 | Shoulder Press To Tricep Extenson | 5 | 10 reps |
| 4 | Single Shoulder Squat Press With Twist | 5 | 5 reps |
| 5 | Walk | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Front Squat (Barbell) | 3 | 5 reps |
| 1B | Bent Over Row (Barbell) | 3 | 5 reps |
| 1C | Sumo Deadlift High Pulls | 3 | 5 reps |
| 1D | Push Press (Barbell) | 3 | 5 reps |
| 2 | Push Up | 1 | 1 min |
| Superset | |||
| 3A | Front Squat (Dumbbell) | 3 | 5 reps |
| 3B | Squat to Press (Dumbbell) | 3 | 5 reps |
| 3C | Lunge (Dumbbell) | 3 | 5 reps |
| 3D | Alternating Chest Press (Dumbbell) | 3 | 5 reps |
| 4 | Burpee (Tabata) | 1 | 2 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep To Chest Lift (Kettlebell) | 5 | 10 reps |
| 2 | Kettlebell Halo | 5 | 10 reps |
| 3 | Shoulder Press To Tricep Extenson | 5 | 10 reps |
| 4 | Single Shoulder Squat Press With Twist | 5 | 5 reps |
| 5 | Walk | 1 | 20 min |
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, Burn With Complex 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 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.
Burn With Complex 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.
Burn With Complex 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
