Feck Orff
Feck orff
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8 reps | — |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | — |
| 3 | Chest Fly (Dumbbell) | 3 | 10 reps | — |
| 4 | Skull Crusher (Dumbbell) | 3 | 8 reps | — |
| 5 | Push Up | 2 | 8 reps | — |
| 1 | 8 reps | @6 | ||
| 6 | Dips Between Chairs | 3 | 8 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 3 | 8 reps |
| 2 | Single Arm Row (Dumbbell) | 3 | 8 reps |
| 3 | Dumbbell Bench Pullover | 3 | 8 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 5 | Hammer Curl | 3 | 10 reps |
| 6 | Upright Row (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Dumbbell) | 4 | 10 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| 3 | Goblet Squat | 3 | 10 reps |
| 4 | Glute Bridge (Dumbbell) | 3 | 10 reps |
| 5 | Step-Up (Weighted) | 3 | 10 reps |
| 6 | Russian Twist (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 3 | Front Raise | 3 | 10 reps |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| 5 | Shrug (Dumbbell) | 3 | 10 reps |
| 6 | Hammer Curl | 3 | 10 reps |
| 7 | Tricep Kickback | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 3 | 12 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| 3 | Arnold Press | 3 | 10 reps |
| 4 | Suitcase Carry | 3 | 1 min |
| 5 | Russian Twist (Dumbbell) | 3 | 15 reps |
| 6 | Dumbbell Row | 3 | 10 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Feck Orff is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 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.
Feck Orff 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Feck Orff 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
