Fight Shape
Dynamic growth
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 6–8 reps |
| 2 | Seated Row (Machine) | 4 | 8–10 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 6–8 reps |
| 4 | Wide Grip Lat Pulldown | 3 | 8–10 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 10–12 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 10–12 reps |
| 8 | Plank (Weighted) | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 10 min |
| 2 | Run | 8 | 0.5 min |
| 3 | Shadow Kick Boxing | 1 | 10–15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 4 | 6–8 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps |
| 3 | Seated Hamstring Curl | 4 | 8–10 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps |
| 5 | Hip Thrust (Barbell) | 3 | 10–12 reps |
| 6 | Calf Raise (Machine) | 3 | 20–25 reps |
| 7 | Plank (Weighted) | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 75 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 5 | 12 reps |
| 1B | Squat Thruster | 5 | 10 reps |
| 1C | Kettlebell Swing | 5 | 12 reps |
| 1D | Bent Over Row (Dumbbell) | 5 | 10 reps |
| 1E | Sprint | 5 | 0.75 min |
| 2 | Plank (Weighted) | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Clean and Press | 4 | 6–8 reps |
| 2 | Pull-Up (Bodyweight) | 4 | 6–8 reps |
| 3 | Front Squat (Dumbbell) | 4 | 8–10 reps |
| 4 | Kettlebell Swing | 3 | 15 reps |
| 5 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps |
| 6 | Hanging Knee Raise | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Yoga | 1 | 40–60 min |
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, Fight Shape 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 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.
Fight Shape is structured around 7 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.
Fight Shape 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
