Pre-clinicals Spring
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Zombie Squat | 4 | 4 reps |
| 1B | Depth Drop Jump | 4 | 3 reps |
| Superset | |||
| 2A | Hip Drop T-Spine Extension | 3 | 5 reps |
| 2B | Yoga Bridge SA March | 3 | 5 reps |
| 2C | Supine OH MB Throw | 3 | 4 reps |
| Superset | |||
| 3A | LM Cossack Squat | 3 | 6 reps |
| 3B | DB Seal Row | 3 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | DB Bench Press | 4 | 5 reps |
| 1B | 1/2 Kneeling Slingshot Sled Throw | 4 | 5 reps |
| Superset | |||
| 2A | 1/2 Kneeling LM Rotational Press | 3 | 6 reps |
| 2B | MB Rotational Scoop Throw - Shuffle In | 3 | 3 reps |
| Superset | |||
| 3A | 1/2 Kneeling LM Core Rotation | 3 | 6 reps |
| 3B | Copenhagen Plank | 3 | 0.2 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hang Clean | 4 | 3 reps |
| 2 | Deadlift (Barbell) | 4 | 3 reps |
| Superset | |||
| 3A | Banded Deadbug | 3 | 10 reps |
| 3B | Prone Plate Y Raise | 3 | 10 reps |
| Superset | |||
| 4A | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 4B | Tricep Skullcrusher | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cycle (Outdoors) | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral - Shuffle | 3 | 1 rep |
| 2 | Lunge Decels | 3 | 5 reps |
| 3 | Lateral Bounds | 3 | 3 reps |
| Superset | |||
| 4A | HVY Barbell RDL | 4 | 6 reps |
| 4B | Underhand Vertical MB Toss | 4 | 4 reps |
| Superset | |||
| 5A | Pull-Up (Weighted) | 3 | 5 reps |
| 5B | Handstand Push-Up | 3 | 5 reps |
| 6 | Prone Hamstring Curl | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Band-Assisted T-Spine Rotation | 3 | 5 reps |
| 1B | 1/2 Kneeling Cable Rotation | 3 | 6 reps |
| Superset | |||
| 2A | Squat (Barbell) | 3 | 5 reps |
| 2B | Eccentric DB ER | 3 | 6 reps |
| Superset | |||
| 3A | DB Push Press | 3 | 4 reps |
| 3B | Lateral DB Step-Up | 3 | 6 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pre-clinicals Spring is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Pre-clinicals Spring is structured around 6 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pre-clinicals Spring 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
