Chaplain Chad
This is the routine I run to try and hit 20 sets per muscle. I’m not a trainer or anything but maybe so Someone else might vibe with it.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps |
| 2 | Bent Over Row (Barbell) | 4 | 8 reps |
| 3 | Incline Bench Press (Dumbbell) | 4 | 8 reps |
| 4 | Lat Pulldown | 4 | 8 reps |
| 5 | Chest Press (Machine) | 2 | 8 reps |
| 6 | Single Arm Row (Dumbbell) | 2 | 8 reps |
| 7 | Cable Crunch | 4 | 8 reps |
| 8 | Abs Crunch (Machine) | 4 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps |
| 2 | Goblet Squat | 3 | 8 reps |
| 3 | Leg Extension | 3 | 8 reps |
| 4 | Leg Press | 2 | 8 reps |
| 5 | Calf Raise (Leg Press) | 4 | 8 reps |
| 6 | Romanian Deadlift (Dumbbell) | 4 | 8 reps |
| 7 | Seated Hamstring Curl | 4 | 8 reps |
| 8 | Calf Raise (Bodyweight) | 4 | 0 reps |
| 9 | Shrug (Barbell) | 3 | 8 reps |
| 10 | Shrug (Barbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 8 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 8 reps |
| 4 | Bicep Curl (EZ Bar) | 4 | 8 reps |
| 5 | Bicep Curl (Dumbbell) | 4 | 8 reps |
| 6 | Hammer Curl | 4 | 8 reps |
| 7 | Tricep Pushdown (Cable) | 4 | 8 reps |
| 8 | Seated Dip (Machine) | 4 | 8 reps |
| 9 | Overhead Tricep Extension (Cable) | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8 reps |
| 2 | Seated Row (Cable) | 4 | 8 reps |
| 3 | Bench Press (Dumbbell) | 4 | 8 reps |
| 4 | T-Bar Row | 4 | 8 reps |
| 5 | Chest Fly (Dumbbell) | 2 | 12 reps |
| 6 | Single Arm Iso Row | 2 | 8 reps |
| 7 | Cable Crunch | 4 | 8 reps |
| 8 | Abs Crunch (Machine) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps |
| 3 | Seated Hamstring Curl | 4 | 8 reps |
| 4 | Front Squat (Barbell) | 4 | 8 reps |
| 5 | Bulgarian Split Squat (Dumbbell) | 4 | 8 reps |
| 6 | Seated Calf Raise | 4 | 8 reps |
| 7 | Standing Calf Raise | 4 | 0 reps |
| 8 | Shrug (Dumbbell) | 4 | 8 reps |
| 9 | Upright Row (Dumbbell) | 4 | 8 reps |
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, Chaplain Chad 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 70 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.
Chaplain Chad is structured around 5 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.
Chaplain Chad 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
