Generic Essentials Program
A generic Essentials program loosely inspired by Jeff Nippard's thing. Two full body days, and a cardio day (which has some exercises thrown in)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Leg Romanian Deadlift | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 2 | Bench Press (Dumbbell) | 1 | 6–10 reps | — |
| 1 | 6–10 reps | — | ||
| 1 | 6–10 reps | @10 | ||
| 3 | Walking Lunge (Dumbbell) | 1 | 20 reps | @9.5 |
| 1 | 20 reps | @10 | ||
| Superset | ||||
| 4A | Overhead Tricep Extension (Dumbbell) | 1 | 8–15 reps | — |
| 1 | 8–15 reps | — | ||
| 4B | Lateral Raise (Dumbbell) | 1 | 12–15 reps | — |
| 1 | 12–15 reps | — | ||
| 5 | Lat Pulldown | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 6 | Seated Calf Raise | 1 | 8–15 reps | — |
| 1 | 8–15 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hanging Leg Raise (Weighted) | 1 | 10–15 reps | @9.5 |
| 1 | 10–15 reps | @10 | ||
| Superset | ||||
| 2A | Hammer Curl (Dumbbell) | 1 | 8–15 reps | @9.5 |
| 1 | 8–15 reps | @9.5 | ||
| 1 | 8–15 reps | @10 | ||
| 2B | Seated Shoulder Press (Dumbbell) | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @10 | ||
| 3 | Tricep Pushdown (Cable) | 1 | 10–15 reps | @9.5 |
| 1 | 10–15 reps | @9.5 | ||
| 4 | Cardio | 1 | 40 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Back Extension (Weighted) | 1 | 8–15 reps | @9 |
| 1 | 8–15 reps | @10 | ||
| 2 | Leg Press | 1 | 6–10 reps | — |
| 1 | 6–10 reps | — | ||
| 1 | 6–10 reps | @10 | ||
| Superset | ||||
| 3A | Leg Curl | 1 | 9–15 reps | @9 |
| 1 | 9–15 reps | @10 | ||
| 3B | Leg Extension | 1 | 8–15 reps | @9.5 |
| 1 | 8–15 reps | @10 | ||
| 4 | Cable Low Row | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 5 | Chest Press (Machine) | 1 | 6–12 reps | @9 |
| 1 | 6–12 reps | @9 | ||
| 1 | 6–12 reps | @10 | ||
| 6 | Calf Raise (Leg Press) | 1 | 8–15 reps | — |
| 1 | 8–15 reps | @10 | ||
| 7 | Abs Crunch (Machine) | 1 | 8–15 reps | @9 |
| 1 | 8–15 reps | @10 | ||
| 8 | Bicep Curl (Barbell) | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @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, Generic Essentials Program 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.
Generic Essentials Program is structured around 3 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.
Generic Essentials Program 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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