Revised program
The training regimen prioritizes bodybuilding principles while incorporating strength training elements, resulting in intense sessions. Hence, only 5 days.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 12–15 reps | @8–10 |
| 2 | Rack Pull (Barbell) | 3 | 8–10 reps | @8–10 |
| 3 | Pendlay Row | 3 | 8–10 reps | @8–10 |
| 4 | Kelso Shrug | 2 | 12–15 reps | @8–10 |
| 5 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @8–10 |
| 6 | Reverse Pec Deck | 3 | 8–10 reps | @8–10 |
| 7 | Preacher Curl (Barbell) | 3 | 12–15 reps | @8–10 |
| 8 | Bayesian Curl | 3 | 6–8 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 3 | 12–15 reps | @8–10 |
| 2 | Decline Bench Press (Barbell) | 3 | 8–10 reps | @8–10 |
| 3 | Incline Bench Press (Smith Machine) | 3 | 8–10 reps | @8–10 |
| 4 | Chest Fly (Cable) | 2 | 12–15 reps | @8–10 |
| 5 | Behind The Back Lateral Raise (Cable) | 3 | 12–15 reps | @8–10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–10 reps | @8–10 |
| Superset | ||||
| 7A | Tricep Extension (Cable) | 3 | 12–15 reps | @8–10 |
| 7B | Seated Dip (Machine) | 3 | 6–8 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | @8 |
| Superset | ||||
| 2A | Leg Extension | 3 | 12–15 reps | @8–10 |
| 2B | Leg Curl | 3 | 12–15 reps | @8–10 |
| 3 | Single-Leg Leg Curl | 3 | 8–10 reps | @8–10 |
| 4 | Hip Adductor (Machine) | 2 | 12–15 reps | @8–10 |
| 5 | Overhead Press (Barbell) | 3 | 8–10 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | @8 |
| 2 | Vertical Pec Dec | 3 | 12–15 reps | @8–10 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @8–10 |
| 4 | Pull-Up (Weighted) | 3 | AMRAP | @10 |
| 5 | Underhand Lat Pulldown | 3 | 8–10 reps | @8–10 |
| 6 | Underhand Rows (Cable) | 3 | 8–10 reps | @8–10 |
| Superset | ||||
| 7A | Upright Row (Dumbbell) | 3 | 8–10 reps | @8–10 |
| 7B | One Arm Lateral Raise (Dumbbell) | 3 | 12–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 12–15 reps | @8–10 |
| 2 | Tricep Rope Push Down (Cable) | 3 | 8–10 reps | @8–10 |
| 3 | Skull Crusher (Dumbbell) | 3 | 12–15 reps | @8–10 |
| 4 | Preacher Curl (Dumbbell) | 3 | 12–15 reps | @8–10 |
| 5 | Incline Curl (Dumbbell) | 3 | 12–15 reps | @8–10 |
| 6 | Bicep Curl (Barbell) | 3 | 8–10 reps | @8–10 |
| 7 | Reverse Bicep Curl (Dumbbell) | 2 | 12–15 reps | @8–10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Revised program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Revised program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Revised program 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
