Testin the waters
Purely for hypotrophy 
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Underhand Lat Pulldown | 3 | 8–10 reps | @10 |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 8–10 reps | @10 |
| 3 | Incline Curl (Dumbbell) | 3 | 8–10 reps | @10 |
| 4 | Preacher hammer curl | 2 | 8–10 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 3 | 8–10 reps | @10 |
| 6 | Spider Curl | 2 | AMRAP | @10 |
| 7 | Pullover (Machine) | 2 | 8–10 reps | @10 |
| 8 | Leg Raise (Captain's Chair) | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Underhand Lat Pulldown | 3 | 8–10 reps | @10 |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 8–10 reps | @10 |
| 3 | Incline Curl (Dumbbell) | 3 | 8–10 reps | @10 |
| 4 | Preacher hammer curl | 2 | 8–10 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 3 | 8–10 reps | @10 |
| 6 | Spider Curl | 2 | AMRAP | @10 |
| 7 | Pullover (Machine) | 2 | 8–10 reps | @10 |
| 8 | Leg Raise (Captain's Chair) | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 3 | 8–10 reps | @10 |
| 2 | Leg Extension | 3 | 8–10 reps | @10 |
| 3 | Leg Curl | 3 | 8–10 reps | @10 |
| 4 | Deadlift (Barbell) | 1 | 2 reps | @10 |
| 5 | Squat (Barbell) | 3 | 6–10 reps | @10 |
| 6 | Leg Press | 3 | 8–10 reps | @10 |
| 7 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @10 |
| 8 | Belt Squat | 2 | 6–8 reps | @10 |
| 9 | Hip Adductor (Machine) | 2 | 8–10 reps | @10 |
| 10 | Hip Abductor (Machine) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 3 | 8–10 reps | @10 |
| 2 | Leg Extension | 3 | 8–10 reps | @10 |
| 3 | Lying Leg Curl | 3 | 8–10 reps | @10 |
| 4 | Deadlift (Barbell) | 1 | 2 reps | @10 |
| 5 | Squat (Barbell) | 3 | 6–10 reps | @10 |
| 6 | Leg Press | 3 | 8–10 reps | @10 |
| 7 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @10 |
| 8 | Belt Squat | 2 | 6–8 reps | @10 |
| 9 | Hip Adductor (Machine) | 2 | 8–10 reps | @10 |
| 10 | Hip Abductor (Machine) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 8–10 reps | @10 |
| Superset | ||||
| 2A | Incline Bench Press (Smith Machine) | 3 | 6–10 reps | @10 |
| 2B | Skull Crusher (Barbell) | 2 | 8–10 reps | @10 |
| 3 | Bench Press (Dumbbell) | 1 | 6–10 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 1 | 5–7 reps | @10 | ||
| 1 | 4–6 reps | @10 | ||
| 4 | One Arm Lateral Raise (Cable) | 2 | AMRAP | @10 |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 8–10 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 2 | 8–10 reps | @10 |
| 7 | Russian Twist | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 8–10 reps | @10 |
| Superset | ||||
| 2A | Incline Bench Press (Smith Machine) | 3 | 6–10 reps | @10 |
| 2B | Skull Crusher (Barbell) | 2 | 8–10 reps | @10 |
| 3 | Lateral Raise (Dumbbell) | 3 | 8–10 reps | @10 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | @10 |
| 5 | Dip (Weighted) | 2 | AMRAP | @10 |
| 6 | One Arm Lateral Raise (Cable) | 2 | AMRAP | @10 |
| 7 | Russian Twist | 2 | AMRAP | @10 |
Common questions
Yes, Testin the waters 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 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.
Testin the waters 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Testin the waters 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
