Gen’s Road to Fitness
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Standing Shoulder Press (Dumbbell) | 2 | 15 reps |
| 1B | Bicep Curl (Dumbbell) | 2 | 15 reps |
| 1C | Standing Side Crunch | 1 | 20 reps |
| 1D | Squat (Dumbbell) | 2 | 15 reps |
| 1E | Jog | 1 | 30 sec |
| Superset | |||
| 2A | Plank with Shoulder Taps | 1 | 20 reps |
| 2B | Russian Twist (Dumbbell) | 1 | 20 reps |
| 2C | Bicycle Crunch | 1 | 3 sec |
| 2D | Glute Bridge (Dumbbell) | 1 | 12 reps |
| 2E | Shadow Boxing | 1 | 45 sec |
| Superset | |||
| 3A | Mountain Climber | 1 | 30 sec |
| 3B | Dynamic Side Plank | 1 | 15 reps |
| 3C | Jog | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dead Bug | 2 | 15 reps |
| 1B | In and Outs | 2 | 15 reps |
| 1C | Side Bend (Dumbbell) | 2 | 12 reps |
| 1D | Lying Leg Raise | 2 | 10 reps |
| 1E | Skater Hop | 2 | 30 sec |
| Superset | |||
| 2A | Goblet March | 2 | 15 reps |
| 2B | Lateral Banded Walk | 2 | 10 reps |
| 2C | Standing Side Crunch | 1 | 1 min |
| 2D | Leg Pull-In | 2 | 10 reps |
| Superset | |||
| 3A | Plank | 1 | 30 sec |
| 3B | Bird Dog | 2 | 10 reps |
| 3C | Hollow Hold | 1 | 15 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bent Over Row (Dumbbell) | 2 | 15 reps |
| 1B | Single Arm Rear Delt Fly (Dumbbell) | 2 | 15 reps |
| 1C | Hammer Curl (Dumbbell) | 2 | 12 reps |
| 1D | Band Pull Apart | 2 | 15 reps |
| 1E | Superman | 2 | 15 reps |
| Superset | |||
| 2A | Bicep Curl (Dumbbell) | 2 | 10 reps |
| 2B | Upright Row (Dumbbell) | 2 | 15 reps |
| 2C | Side Plank with Reach Through | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Jump Squat | 3 | 15 reps |
| 1B | Push Up | 3 | 12 reps |
| 1C | Reverse Lunge (Dumbbell) | 3 | 12 reps |
| 1D | Squat Thruster | 3 | 12 reps |
| 1E | Jog | 1 | 30 sec |
| Superset | |||
| 2A | Lying Leg Raise | 2 | 15 reps |
| 2B | Plank with Shoulder Taps | 2 | 10 reps |
| 2C | Russian Twist (Dumbbell) | 2 | 20 reps |
| 2D | Flutter Kick | 1 | 30 sec |
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, Gen’s Road to Fitness 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 dumbbell only. 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 40 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.
Gen’s Road to Fitness is structured around 4 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.
Gen’s Road to Fitness 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
