The Epstein Method™
Unlock your Epstrength™ in just one week—six days of focused training to transform your workouts and elevate your performance. Let's get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Chest Press (Machine) | 2 | 6–10 reps |
| 3 | Shoulder Press (Machine) | 2 | 6–10 reps |
| 4 | Pec Deck (Machine) | 2 | 10–15 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 8–12 reps |
| 2 | Seated Row (Machine) | 2 | 8–12 reps |
| 3 | Rear Delt Fly (Machine) | 2 | 10–15 reps |
| 4 | Lateral Raise (Cable) | 2 | 10–15 reps |
| 5 | Bicep Curl (EZ Bar) | 2 | 8–12 reps |
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 8–12 reps |
| 2 | Leg Curl | 2 | 10–15 reps |
| 3 | Leg Extension | 2 | 10–15 reps |
| 4 | Standing Calf Raise | 2 | 8–15 reps |
| 5 | Hip Adductor (Machine) | 2 | 10–15 reps |
| 6 | Hip Abductor (Machine) | 2 | 10–15 reps |
| 7 | Wrist Extension (Dumbbell) | 2 | 8–12 reps |
| 8 | Wrist Curls | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 4–6 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps |
| 3 | Shoulder Press (Machine) | 2 | 8–12 reps |
| 4 | Pec Deck (Machine) | 2 | 10–15 reps |
| 5 | Dip (Bodyweight) | 2 | 6–10 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 4–6 reps |
| 2 | Lat Pulldown (Close Grip) | 3 | 5–8 reps |
| 3 | Lateral Raise (Cable) | 2 | 10–15 reps |
| 4 | Reverse Pec Deck | 2 | 12–20 reps |
| 5 | Bicep Curl (EZ Bar) | 2 | 8–12 reps |
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 5–8 reps |
| 2 | Squat (Smith Machine) | 2 | 8–12 reps |
| 3 | Leg Curl | 2 | 10–15 reps |
| 4 | Leg Extension | 2 | 10–15 reps |
| 5 | Hanging Leg Raise | 2 | – reps |
| 6 | Wrist Extension (Dumbbell) | 2 | 8–12 reps |
| 7 | Wrist Curls | 2 | 8–12 reps |
Common questions
Yes, The Epstein Method™ is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
The Epstein Method™ 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Epstein Method™ 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
