VENERABLE
A program for cultivators wishing to become a Rank 9 VENERABLE!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @9 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | — |
| 3 | Cable Crunch | 2 | 12 reps | — |
| 4 | Bench Press (Dumbbell) | 3 | 12 reps | — |
| 5 | Tricep Extension (Cable) | 2 | 15 reps | — |
| Superset | ||||
| 6A | Pullover (Dumbbell) | 2 | 10 reps | — |
| 6B | Neck Extension | 2 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 5 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 2 | 12 reps | — |
| 3 | Standing Calf Raise | 2 | 20 reps | — |
| 4 | Leg Press (45 Degrees) | 2 | 15 reps | — |
| 5 | Bent Over Row (Barbell) | 2 | 12 reps | — |
| 6 | Leg Extension | 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pin Press Bench (Barbell) | 2 | 8 reps | @7 |
| 2 | Larsen Press (Barbell) | 2 | 10 reps | @7 |
| 3 | Dip (Weighted) | 2 | 15 reps | — |
| 4 | Reverse Bicep Curl (EZ Bar) | 2 | 12 reps | — |
| 5 | Reverse Wrist Curl (Dumbbell) | 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 5 reps | @7 |
| 2 | Bench Press (Close Grip) | 3 | 10 reps | @9 |
| 3 | Bicep Curl (Barbell) | 2 | 12 reps | — |
| 4 | Incline Bench Press (Barbell) | 2 | 12 reps | — |
| 5 | Hammer Curl | 2 | 10 reps | — |
| 6 | JM Press | 2 | 12 reps | — |
| 7 | Lateral Raise (Dumbbell) | 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 3 reps | @8 |
| 2 | Deadlift (Barbell) | 3 | 5 reps | @9 |
| 3 | Seated Calf Raise | 2 | 20 reps | — |
| 4 | Hack Squat | 2 | 15 reps | — |
| Superset | ||||
| 5A | Hamstring Curl | 2 | 15 reps | — |
| 5B | Kroc Row | 2 | 12 reps | — |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, VENERABLE is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a garage 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 100 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.
VENERABLE 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
VENERABLE 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
