Sir, yes sir!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5–8 reps | @5 |
| 1 | 5–8 reps | @6 | ||
| 3 | 12–15 reps | @9 | ||
| 2 | Box Jump | 3 | 1 min | @9 |
| 3 | Weighted Sled | 3 | 1–2 min | @9 |
| 4 | Leg Extension | 3 | 20 reps | @10 |
| 5 | Leg Curl | 3 | 20 reps | @10 |
| 6 | Burpee | 3 | 12 reps | @9 |
| 7 | Bird Dog | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 3 | AMRAP | @10 |
| 2 | Overhead Press (Barbell) | 3 | 5–10 reps | @9 |
| 3 | Dip (Bodyweight) | 3 | 5–12 reps | @9 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @10 |
| 4B | French Press | 3 | 8–12 reps | @9 |
| 5 | Oblique Twist Cable | 6 | 8–12 reps | @9 |
| 6 | Triceps Kickback (cable) | 6 | 8–12 reps | @9 |
| 7 | Decline Crunch (Weighted) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 1–10 reps | @6 |
| 2 | Barbell Row | 3 | 6–8 reps | @9 |
| 3 | Pull-Up (Bodyweight) | 1 | 1–10 reps | @6 |
| 4 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @9 |
| 5 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @9 |
| 6 | Reverse Abs Crunch (Bodyweight) | 3 | AMRAP | @9 |
| 7 | Pull-Up (Bodyweight) | 1 | 1–10 reps | @6 |
| 8 | Seated Row (Cable) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Trap Bar Deadlift | 1 | 5–10 reps | @5 |
| 1 | 5–10 reps | @7 | ||
| 3 | 5–10 reps | @9 | ||
| 1B | Box Jump | 3 | 10 reps | @9 |
| 2 | Walking Lunge (Dumbbell) | 3 | 12 reps | @9 |
| Superset | ||||
| 3A | Sled Pull | 3 | 1–2 min | @9 |
| 3B | Assault Bike | 3 | 1 min | @10 |
| 4 | Thruster (Dumbbell) | 3 | 10 reps | @9 |
| 5 | Dead Hang | 3 | AMRAP | @10 |
| 6 | Back Extension (Weighted) | 3 | 12–15 reps | @9 |
| 7 | Sit Up | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 1 | 250 reps | @9 |
| 2 | Push Up | 1 | 200 reps | @9 |
| 3 | Sit Up | 1 | 150 reps | @9 |
| 4 | Kettlebell Swing | 1 | 100 reps | @9 |
| 5 | Med Ball Slam | 1 | 75 reps | @9 |
| 6 | Burpee | 1 | 50 reps | @9 |
| 7 | Assault Bike | 6 | 1 min | @10 |
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, Sir, yes sir! 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.
Sir, yes sir! 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.
Sir, yes sir! 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.
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