Boyka
Unleash your inner fighter with Boyka: 5 days of bodyweight strength training to elevate your power and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 10 reps | @7 |
| 2 | Incline Chest Press (Machine) | 3 | 8 reps | @7 |
| 3 | Pec Deck (Machine) | 3 | 12 reps | @7 |
| 4 | Lat Pulldown | 3 | 10 reps | @7 |
| 5 | Seated Row (Cable) | 3 | 10 reps | @7 |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps | @7 |
| 7 | Bicep Curl (Dumbbell) | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 4 | 10 reps | @7 |
| 2 | Leg Extension | 3 | 12 reps | @7 |
| 3 | Seated Hamstring Curl | 3 | 10 reps | @8 |
| 4 | Hip Thrust (Barbell) | 3 | 10 reps | @7 |
| 5 | Hip Thrust (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Standing Calf Raise | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 10 reps | @8 |
| 2 | Seated Row (Cable) | 3 | 10 reps | @7 |
| 3 | Chest Supported Row (Machine) | 3 | 10 reps | @8 |
| 4 | Chest Press (Machine) | 3 | 10 reps | @7 |
| 5 | Pec Deck (Machine) | 2 | 12 reps | @7 |
| 6 | Bicep Curl (Machine) | 3 | 10 reps | @7 |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 4 | 10 reps | @8 |
| 2 | Seated Hamstring Curl | 3 | 10 reps | @8 |
| 3 | Glute Bridge (Dumbbell) | 3 | 10 reps | @7 |
| 4 | Hip Abductor (Machine) | 3 | 12 reps | @8 |
| 5 | Hip Abductor (Machine) | 3 | 10 reps | @8 |
| 6 | Standing Calf Raise | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10 reps | @7 |
| 2 | Underhand Lat Pulldown | 3 | 10 reps | @7 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @7 |
| 4 | Bicep Curl (Dumbbell) | 4 | 10 reps | @8 |
| 5 | Tricep Rope Push Down (Cable) | 4 | 10 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
Common questions
Yes, Boyka 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 10 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.
Boyka 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.
Boyka 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
