The All-Rounder Plan
Unlock your potential with balanced strength, athleticism, and muscle gains in just 3 days a week—your all-in-one path to peak performance!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 10 reps |
| 2 | Leg Curl | 3 | 12 reps |
| 3 | Leg Extension | 3 | 12 reps |
| Superset | |||
| 4A | Standing Calf Raise | 3 | 15 reps |
| 4B | Goblet Squat | 3 | 10 reps |
| Superset | |||
| 5A | Plank | 2 | 1 min |
| 5B | Side Plank | 4 | 0.5 min |
| 6 | Hollow Rock | 3 | 0.5 min |
| 7 | Treadmill | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps |
| 2 | Chest Fly (Machine) | 3 | 12 reps |
| Superset | |||
| 3A | Wide Grip Lat Pulldown | 3 | 10 reps |
| 3B | Seated Wide-Grip Row (Cable) | 3 | 12 reps |
| Superset | |||
| 4A | Face Pull | 3 | 15 reps |
| 4B | Wood Chop | 3 | 15 reps |
| 5 | Russian Twist (Dumbbell) | 3 | 20 reps |
| 6 | Dead Bug | 3 | 20 reps |
| 7 | 1km Row | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| Superset | |||
| 2A | Overhead Press (Dumbbell) | 3 | 10 reps |
| 2B | Hammer Curl (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 3A | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps |
| 3B | Bicep Curl (Cable) | 3 | 12 reps |
| 4 | Tricep Dip (Bodyweight) | 1 | 20 reps |
| 1 | 15 reps | ||
| 1 | 12 reps | ||
| 5 | Hanging Leg Raise | 3 | 10 reps |
| 6 | Bicycle Crunch | 3 | 15 reps |
| 7 | Reverse Abs Crunch (Bodyweight) | 3 | 15 reps |
| 8 | Stair Climber | 1 | 15 min |
Common questions
Yes, The All-Rounder 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 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 50 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 All-Rounder Plan 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 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 All-Rounder 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.
Get started
