My Personal Program-Ashish Benn
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendlay Row | 3 | 5 reps |
| 2 | Pull-Up (Weighted) | 3 | 10 reps |
| 3 | Rack Chins | 3 | 10 reps |
| 4 | Bench Press (Dumbbell) | 3 | 5 reps |
| 5 | Dip (Weighted) | 3 | 10 reps |
| 6 | Push Up | 3 | 15 reps |
| 7 | Push Up (Incline) | 3 | 10 reps |
| 8 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 10 | Shrug (Barbell) | 3 | 12 reps |
| 11 | Bicep Curl (Barbell) | 3 | 15 reps |
| 12 | Bicep Curl (Cable) | 3 | 15 reps |
| 13 | Tricep Extension (Cable) | 3 | 15 reps |
| 14 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps |
| 15 | Abs Crunch (Machine) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 5 reps |
| 2 | Hack Squat | 3 | 10 reps |
| 3 | Leg Extension | 1 | 50 reps |
| 1 | 80 reps | ||
| 1 | 100 reps | ||
| 4 | Hamstring Curl | 3 | 15 reps |
| 5 | Stiff Leg Deadlift | 3 | 10 reps |
| 6 | Pistol Squat | 3 | 10 reps |
| 7 | Calf Raise (Bodyweight) | 3 | 25 reps |
| 8 | Calf Raise (Leg Press) | 3 | 25 reps |
| 9 | Hanging Leg Raise | 3 | 15 reps |
| 10 | Lying Sit Up | 3 | 15 reps |
| 11 | Plank | 1 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendlay Row | 6 | 3 reps |
| 2 | Chin-Up (Bodyweight) | 3 | 12 reps |
| 3 | Seated Row (Cable) | 3 | 12 reps |
| 4 | Bent Over Row (Dumbbell) | 3 | 15 reps |
| 5 | Lat Pulldown (Close Grip) | 2 | 20 reps |
| 6 | Wide Grip Lat Pulldown | 2 | 15 reps |
| 7 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 8 | Upright Row (Barbell) | 3 | 15 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 20 reps |
| 10 | Shrug (Barbell) | 3 | 15 reps |
| 11 | Hanging Leg Raise | 3 | 20 reps |
| 12 | Lying Sit Up | 3 | 20 reps |
| 13 | Abs Crunch (Machine) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 6 | 3 reps |
| 2 | Hack Squat | 3 | 12 reps |
| 3 | Leg Press | 2 | 15 reps |
| 4 | Single Leg Press | 2 | 15 reps |
| 5 | Leg Extension | 1 | 100 reps |
| 1 | 80 reps | ||
| 1 | 50 reps | ||
| 1 | 20 reps | ||
| 6 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 7 | Leg Curl | 3 | 20 reps |
| 8 | Single-Leg Leg Curl | 3 | 20 reps |
| 9 | Calf Raise (Bodyweight) | 4 | 25 reps |
| 10 | Calf Raise (Leg Press) | 3 | 20 reps |
| 11 | Plank | 2 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 6 | 5 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 12 reps |
| 3 | Hammer Strength Chest Press | 3 | 15 reps |
| 4 | Chest Fly (Cable) | 2 | 15 reps |
| 5 | Chest Fly (Machine) | 2 | 15 reps |
| 6 | Push Up | 3 | 20 reps |
| 7 | Push Up (Incline) | 3 | 15 reps |
| 8 | Preacher Curl (Barbell) | 3 | 15 reps |
| 9 | Spider Curl | 2 | 20 reps |
| 10 | Concentration Curl | 2 | 15 reps |
| 11 | Tricep Extension (Dumbbell) | 3 | 12 reps |
| 12 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps |
| 13 | Tricep Kickback | 3 | 20 reps |
| 14 | Reverse Abs Crunch (Bodyweight) | 3 | 20 reps |
| 15 | Hanging Leg Raise | 3 | 20 reps |
| 16 | Plank | 1 | 1 rep |
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, My Personal Program-Ashish Benn 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 120 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.
My Personal Program-Ashish Benn 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
My Personal Program-Ashish Benn 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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