Total Recomp
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 5 min | — |
| 2 | Cat Cow and T-Spine Rotation | 2 | 8 reps | — |
| 3 | Banded Face Pull With External Rotation And Press | 1 | 15 reps | — |
| 4 | Band Pull Apart | 1 | 15 reps | — |
| 5 | Shoulder Dislocates | 1 | 10 reps | — |
| 6 | Bench Press (Barbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 7 | Barbell Row | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 8 | Incline Bench Press (Barbell) | 3 | 12 reps | @7 |
| 9 | Seated Row (Cable) | 3 | 12 reps | @7 |
| 10 | Chest Fly (Cable) | 3 | 12 reps | @7 |
| 11 | Chin-Up (Bodyweight) | 3 | 12 reps | — |
| 12 | Cardio (LISS) | 1 | 30 min | 60% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 5 min | — |
| 2 | Diagonal Pull Aparts | 1 | 10 reps | — |
| 3 | I, Y, T (IYT) Raise | 1 | 15 reps | — |
| 4 | Cable Internal Rotation | 1 | 10 reps | — |
| 5 | Overhead Press (Barbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 7 | Front Raise | 3 | 12 reps | @7 |
| 8 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @7 |
| 9 | Bicep Curl (Dumbbell) | 3 | 15 reps | @7 |
| 10 | Overhead Tricep Extension (Dumbbell) | 3 | 15 reps | @7 |
| 11 | Cardio | 1 | 20 min | @4–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 5 min | — |
| 2 | World's Greatest Stretch | 1 | 10 reps | — |
| 3 | Hip Airplane | 1 | 8 reps | — |
| 4 | Side Plank Clamshell (Banded) | 1 | 15 reps | — |
| 5 | Squat (Barbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | Walking Lunge (Dumbbell) | 3 | 12 reps | @7 |
| 7 | Leg Press (45 Degrees) | 3 | 12 reps | @7 |
| 8 | Leg Extension | 3 | 15 reps | @8 |
| 9 | Standing Calf Raise | 3 | 15 reps | @8 |
| 10 | Dead Bug | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 5 min | — |
| 2 | Cat Cow and T-Spine Rotation | 1 | 10 reps | — |
| 3 | Cable Internal Rotation | 1 | 10 reps | — |
| 4 | Banded Face Pull With External Rotation And Press | 1 | 10 reps | — |
| 5 | Lat Pulldown | 1 | 15 reps | — |
| 6 | Bench Press (Barbell) | 3 | 8 reps | @8 |
| 7 | Overhead Press (Barbell) | 3 | 8 reps | @8 |
| 8 | Bench Press (Dumbbell) | 3 | 10 reps | @8 |
| 9 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @8 |
| 10 | Chest Press (Machine) | 2 | 10 reps | @8 |
| 11 | Lateral Raise (Cable) | 2 | 10 reps | @8 |
| 12 | Cardio (LISS) | 1 | 30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 1 | 10 reps | — |
| 2 | Lateral Lunge | 1 | 10 reps | — |
| 3 | Band Pull Apart | 1 | 15 reps | — |
| 4 | Side Plank Clamshell (Banded) | 1 | 20 reps | — |
| 5 | Squat (Barbell) | 3 | 8 reps | @7 |
| 6 | Trap Bar Deadlift | 3 | 8 reps | @7 |
| 7 | Lat Pulldown | 3 | 10 reps | @8 |
| 8 | Romanian Deadlift (Dumbbell) | 3 | 10 reps | @8 |
| 9 | Single Arm Iso Row | 3 | 10 reps | @8 |
| 10 | Hip Thrust (Barbell) | 3 | 10 reps | @8 |
| 11 | Seated Hamstring Curl | 3 | 10 reps | @8 |
| 12 | Bird Dog | 3 | 20 reps | — |
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, Total Recomp 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.
Total Recomp 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.
Total Recomp 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
