Domenico Piccolo trainer program 1
Transform your strength and endurance in just 8 weeks—40 days to unlock your potential and redefine your limits with Domenico Piccolo's expert guidance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lat Pulldown | 3 | 12 reps |
| 1B | Bench Press (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 2A | Barbell Row | 4 | 12 reps |
| 2B | Chest Fly (Dumbbell) | 4 | 10 reps |
| Superset | |||
| 3A | Chest Press (Machine) | 3 | 12 reps |
| 3B | Chest Fly (Cable) | 2 | 15 reps |
| 1 | 1 rep | ||
| Superset | |||
| 4A | Cable Low Row | 2 | 10 reps |
| 1 | 1 rep | ||
| 4B | Push Up (Weighted) | 3 | 0+ reps |
| 5 | French Press | 3 | 15 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Wall Sit | 3 | 1 min |
| 1B | Calf Raise (Machine) | 3 | 30 reps |
| 2 | Goblet Squat | 4 | 10 reps |
| Superset | |||
| 3A | Shoulder Press (Machine) | 4 | 10 reps |
| 3B | Lunge (Dumbbell) | 4 | 10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 5A | Leg Curl | 4 | 10 reps |
| 5B | Front Raise | 4 | 10 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 7 | Upright Row (Barbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps |
| Superset | |||
| 2A | Chest Fly (Cable) | 3 | 12 reps |
| 2B | Push Up | 3 | 0+ reps |
| 3 | Incline Bench Press (Dumbbell) | 4 | 8 reps |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 5A | Bicep Curl (Dumbbell) | 4 | 10 reps |
| 5B | Single Arm Overhead Tricep Extension | 4 | 10 reps |
| Superset | |||
| 6A | Dip (Weighted) | 3 | 10 reps |
| 6B | Hammer Curl (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 5 | 8 reps |
| Superset | |||
| 2A | Cable Low Row | 4 | 12 reps |
| 2B | Military Press (Barbell) | 4 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 8 reps |
| 4 | Leg Press | 3 | 12 reps |
| 5 | Leg Extension | 4 | 10 reps |
| 6 | Hip Abductor (Machine) | 4 | 30 reps |
| 7 | Hip Adductor (Machine) | 4 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 20 min |
| 2 | Stair Climber | 1 | 20 min |
| 3 | Cycling | 1 | 20 min |
| Superset | |||
| 4A | Leg Raise (Captain's Chair) | 5 | 30 reps |
| 4B | Sit Up | 5 | 40 reps |
| 4C | Flutter Kick | 5 | 50 reps |
| 4D | Abs Crunch (Bodyweight) | 5 | 60 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Domenico Piccolo trainer program 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Domenico Piccolo trainer program 1 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Domenico Piccolo trainer program 1 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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