David’s plan
This is David laids OG program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–8 reps | @9.5 |
| 1 | 8–15 reps | @8.5 | ||
| 2 | Incline Bench Press (Dumbbell) | 4 | 6–12 reps | @9 |
| 3 | Push Up | 1 | AMRAP | @8 |
| 2 | AMRAP | @8.5 | ||
| 4 | Abs Crunch (Bodyweight) | 1 | 25 reps | @8 |
| 1 | 25 reps | @8.5 | ||
| 1 | 25 reps | @9 | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @9.5 |
| 6 | Shoulder Press (Plate Loaded) | 3 | 6–12 reps | @9 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8.5 |
| 1 | 12–15 reps | @8 | ||
| 8 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @9 |
| 1 | 10–15 reps | @8 | ||
| 9 | Chest Fly (Machine) | 3 | 6–12 reps | @9 |
| 1 | 10–15 reps | @8 | ||
| 10 | Dip (Assisted) | 4 | 8–15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 4 | AMRAP | @9.5 |
| 2 | Lat Pulldown | 3 | 8–10 reps | @9 |
| 1 | 10–15 reps | @8.5 | ||
| 3 | Chest Supported Row (Dumbbell) | 3 | 6–12 reps | @9 |
| 1 | 10–15 reps | @8.5 | ||
| 4 | Spider Curl | 3 | 8–12 reps | @9 |
| 1 | 10–15 reps | @8.5 | ||
| 5 | Face Pull | 3 | 12–15 reps | @8.5 |
| 6 | Hammer Curl | 3 | 12–15 reps | @9 |
| 7 | Abs Crunch (Bodyweight) | 3 | 25 reps | @8 |
| 8 | Wrist Curls | 1 | 8–12 reps | @8 |
| 2 | 8–15 reps | @8 | ||
| 9 | Reverse Wrist Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 1 | 10–15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–8 reps | @9.5 |
| 1 | 8–15 reps | @8.5 | ||
| 2 | Incline Bench Press (Dumbbell) | 4 | 6–12 reps | @9 |
| 3 | Push Up | 1 | AMRAP | @8 |
| 2 | AMRAP | @8.5 | ||
| 4 | Abs Crunch (Bodyweight) | 1 | 25 reps | @8 |
| 1 | 25 reps | @8.5 | ||
| 1 | 25 reps | @9 | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @9.5 |
| 6 | Shoulder Press (Plate Loaded) | 3 | 6–12 reps | @9 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8.5 |
| 1 | 12–15 reps | @8 | ||
| 8 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @9 |
| 1 | 10–15 reps | @8 | ||
| 9 | Chest Fly (Machine) | 3 | 6–12 reps | @9 |
| 1 | 10–15 reps | @8 | ||
| 10 | Dip (Assisted) | 4 | 8–15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 4 | AMRAP | @9.5 |
| 2 | Lat Pulldown | 3 | 8–10 reps | @9 |
| 1 | 10–15 reps | @8.5 | ||
| 3 | Chest Supported Row (Dumbbell) | 3 | 6–12 reps | @9 |
| 1 | 10–15 reps | @8.5 | ||
| 4 | Spider Curl | 3 | 8–12 reps | @9 |
| 1 | 10–15 reps | @8.5 | ||
| 5 | Face Pull | 3 | 12–15 reps | @8.5 |
| 6 | Hammer Curl | 3 | 12–15 reps | @9 |
| 7 | Abs Crunch (Bodyweight) | 3 | 25 reps | @8 |
| 8 | Wrist Curls | 1 | 8–12 reps | @8 |
| 2 | 8–15 reps | @8 | ||
| 9 | Reverse Wrist Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 1 | 10–15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 6–12 reps | @9 |
| 2 | Standing Calf Raise | 4 | 15–12 reps | @8.5 |
| 3 | Abs Crunch (Weighted) | 3 | 15 reps | @8 |
| 4 | Abs Crunch (Bodyweight) | 3 | 25 reps | @8 |
| 5 | Leg Press | 4 | 8–12 reps | @9 |
| 6 | Leg Curl | 3 | 6–12 reps | @9 |
| 7 | Leg Extension | 3 | 6–12 reps | @9 |
| 8 | Squat (Barbell) | 4 | 6–8 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 6–12 reps | @9 |
| 2 | Standing Calf Raise | 4 | 15–12 reps | @8.5 |
| 3 | Abs Crunch (Weighted) | 3 | 15 reps | @8 |
| 4 | Abs Crunch (Bodyweight) | 3 | 25 reps | @8 |
| 5 | Leg Press | 4 | 8–12 reps | @9 |
| 6 | Leg Extension | 3 | 6–12 reps | @9 |
| 7 | Squat (Barbell) | 4 | 6–8 reps | @9.5 |
| 8 | Lying Leg Curl | 4 | 8–15 reps | @9 |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, David’s plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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.
David’s plan 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
David’s plan 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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