Traino
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Pullover (Cable) | 1 | 15–20 reps | — |
| 2 | Ring Dip | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 2 | 8–10 reps | @10 | ||
| 3 | Pull-Up (Weighted) | 4 | 8–10 reps | @9 |
| Superset | ||||
| 4A | Narrow Neutral Pulldown | 4 | 8–12 reps | @8–10 |
| 4B | Lateral Raise (Cable) | 4 | 10–15 reps | @9 |
| Superset | ||||
| 5A | Reverse Grip Bench | 2 | 8–12 reps | @10 |
| 5B | Wide Overhand Pulldown | 2 | 10–15 reps | @10 |
| Superset | ||||
| 6A | Cable Crossover | 2 | 10–15 reps | @10 |
| 6B | Chest Supported Row (Machine) | 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 5–10 reps | @7–9 |
| 3 | 10–15 reps | @7–9 | ||
| Superset | ||||
| 2A | Seated Hamstring Curl | 3 | 8–12 reps | — |
| 2B | Standing Calf Raise | 5 | 15–20 reps | @9 |
| 3 | Walking Lunge | 3 | 20–30 reps | @8–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 3 | 15–20 reps | @10 |
| 1B | Tricep Pushdown (Cable) | 3 | 8–15 reps | @10 |
| Superset | ||||
| 2A | Incline Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 2B | Overhead Tricep Extension (Cable) | 1 | 8–15 reps | @10 |
| Superset | ||||
| 3A | Pike Push Up | 3 | 10–15 reps | — |
| 3B | Forearm Curl | 5 | 20–25 reps | @6–10 |
| 3C | Upright Row (Barbell) | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Ring Dip | 1 | 8–10 reps | @9 |
| 2 | 8–10 reps | @10 | ||
| 2 | Pull-Up (Weighted) | 3 | 8–10 reps | @9 |
| Superset | ||||
| 3A | Narrow Neutral Pulldown | 4 | 8–12 reps | @8–10 |
| 3B | Lateral Raise (Cable) | 4 | 10–15 reps | @9 |
| Superset | ||||
| 4A | Reverse Grip Bench | 2 | 8–12 reps | @10 |
| 4B | Helms Row | 2 | 10–15 reps | @10 |
| Superset | ||||
| 5A | Seated Row (Machine) | 2 | 10–15 reps | @10 |
| 5B | Shoulder Press (Plate Loaded) | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Back Squat | 2 | 8–12 reps | @5–7 |
| 2 | 4–12 reps | @7–9 | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 8–10 reps | @8–10 |
| 3 | Standing Calf Raise | 5 | 15–20 reps | @9 |
| Superset | ||||
| 4A | Seated Hamstring Curl | 2 | 8–12 reps | — |
| 4B | Leg Extension | 2 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 3 | 15–20 reps | @10 |
| 1B | Tricep Kickback | 3 | 8–15 reps | @10 |
| Superset | ||||
| 2A | Bicep Curl (Machine) | 3 | 8–12 reps | @10 |
| 2B | Overhead Tricep Extension (Cable) | 3 | 8–15 reps | @10 |
| 3 | Forearm Curl | 5 | 20–25 reps | @6–10 |
| 4 | Lateral Raise (Cable) | 2 | 12–20 reps | — |
| 5 | Lu Raise | 2 | 10–15 reps | @10 |
| 6 | Rear Delt Fly (Cable) | 2 | 15–20 reps | @7–10 |
| 7 | Neck Flexion | 1 | 15–20 reps | @8–9 |
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, Traino 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 garage 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.
Traino 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.
Traino 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
