Intermediate–AdvancedFree

Conan, the Adventurer

For barbarians with one purpose only: crush some weights, see them driven before you, and hear lamentations of normie novices and overpaid personal trainers.

Filip J.· Jan 2025

1athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

3 days

Level

Intermediate, Advanced

Goal

Muscle, Strength, Women's

Equipment

Full Gym

Session length

80 min

This is my own program that I've run the most, and gave me the best results. This is for people that want a pretty balanced physique all around, with slight edge on arms and whole back. You will also gain solid strength across ALL lifts. You need at least 2 years of experience before trying this, because the biggest challenge of this routine is ENDURANCE, but that's also the biggest benefit that you will progressively gain over the years, shorter workout time is another progressive overload you will focus on, be it with shorter rest time, or supersets, hoever you want. Another big benefit is at least 1 rest day between EVERY workout, so you should be fresh and hungry every single time. Now go, slay some evil serpent-man wizards and eldritch abominations, and mog normies in commercial gym, Crom LAUGHS at them, aaauuughh, hyyah!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.6%

Biceps

11.1%

Upper Back

9.3%

Lats

8.3%

Front Delts

8.3%

Chest

7.9%

Quadriceps

7.4%

Hamstrings

6.9%

Middle Delts

6.9%

Glutes

6.5%

Abs

4.2%

Lower Back

4.2%

Rear Delts

2.8%

Calves

2.3%

Forearms

1.9%

Adductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	High Bar Squat (Barbell)	3	5–10 reps	@9
2	Incline Bench Press (Dumbbell)	2	6–10 reps	@9.5
		1	6–10 reps	@10
3	Dumbbell Row	2	6–12 reps	@9.5
		1	6–12 reps	@10
4	Back Extension (Weighted)	3	6–12 reps	@9
5	Upright Row (Barbell)	2	6–12 reps	@9.5
		1	6–12 reps	@10
6	Dumbbell Bench Pullover	2	6–12 reps	@9.5
		1	6–12 reps	@10
7	Bicep Curl (EZ Bar)	2	6–12 reps	@9.5
		1	6–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Neutral Grip, Weighted)	2	5–8 reps	@9.5
		1	5–8 reps	@10
2	Dip (Weighted)	2	5–10 reps	@9.5
		1	5–10 reps	@10
3	Preacher Curl (EZ Bar)	2	6–10 reps	@9.5
		1	6–10 reps	@10
4	V-Handle Tricep Pushdown (Cable)	2	6–12 reps	@9.5
		1	6–12 reps	@10
5	Lateral Raise (Dumbbell)	2	6–12 reps	@9.5
		1	6–12 reps	@10
6	Lying Leg Curl	2	6–12 reps	@9.5
		1	6–12 reps	@10
7	Leg Extension	2	6–12 reps	@9.5
		1	6–12 reps	@10
8	Standing Calf Raise	3	10–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	3	5–10 reps	@9
2	Bench Press (Close Grip)	3	5–10 reps	@9
3	Belt Squat	2	6–10 reps	@9
		1	6–10 reps	@9.5
4	Standing Behind Neck Shoulder Press (Barbell)	2	5–10 reps	@9.5
		1	5–10 reps	@10
5	Underhand Lat Pulldown	2	5–10 reps	@9.5
		1	5–10 reps	@10
6	Hammer Curl	2	6–12 reps	@9.5
		1	6–12 reps	@10
7	Skull Crusher	2	6–12 reps	@9.5
		1	6–12 reps	@10
8	Decline Sit Up (Weighted)	3	8–15 reps	@9.5
9	Reverse Pec Deck	2	8–15 reps	@9.5
		1	8–15 reps	@10

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Conan, the Adventurer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 80 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.

Conan, the Adventurer 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Conan, the Adventurer 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

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