The Most FunTraining Program (According to me)
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | — |
| 2 | Dip (Bodyweight) | 3 | — |
| 3 | Pec Deck (Machine) | 3 | — |
| 4 | Lat Pulldown | 2 | — |
| 5 | Lat Pulldown (Close Grip) | 3 | — |
| 6 | Chest Supported Row (Machine) | 2 | — |
| 7 | Reverse Pec Deck | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Dumbbell Curl | 3 | — |
| 2 | Hammer Curl (Dumbbell) | 3 | — |
| 3 | Preacher Reverse Curl | 2 | — |
| 4 | Overhead Press (Barbell) | 3 | — |
| 5 | Y Raise | 3 | — |
| 6 | Rear Delt Fly (Dumbbell) | 2 | — |
| 7 | Dual Rope Pushdown | 2 | — |
| 8 | French Press | 3 | — |
| 9 | Single Arm Pushdown | 2 | — |
| 10 | Bench Supported Wrist Curls | 4 | — |
| 11 | Rising | 2 | — |
| 12 | Pronation | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | — |
| 2 | Bulgarian Split Squat (Barbell) | 2 | — |
| 3 | Platz Squat | 2 | — |
| 4 | Hamstring Curl | 3 | — |
| 5 | Hanging Knee Raise | 3 | — |
| 6 | Cable Crunch | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 3 | — |
| 2 | Incline Hammer Curl (Dumbbell) | 3 | — |
| 3 | Reverse Bicep Curl (EZ Bar) | 2 | — |
| 4 | Bench Press (Barbell) | 2 | — |
| 5 | Lateral Raise (Cable) | 3 | — |
| 6 | Single Arm Rear Delt Fly (Cable) | 3 | — |
| 7 | Leaning Overhead Extension | 3 | — |
| 8 | V-Handle Tricep Pushdown (Cable) | 2 | — |
| 9 | Single Arm Pushdown | 2 | — |
| 10 | Bench Supported Wrist Curls | 4 | — |
| 11 | Rising | 2 | — |
| 12 | Pronation | 2 | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Most FunTraining Program (According to me) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 70 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.
The Most FunTraining Program (According to me) is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Most FunTraining Program (According to me) 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
