NRG training
Increase your size with this 5 days, full body program without junk volume.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 3 | 12 reps | @8 |
| 1B | Neck Extension | 3 | 12 reps | @8 |
| 2 | Pull-Up (Weighted) | 3 | 10 reps | @8 |
| 3 | JM Press | 3 | 12 reps | @8 |
| Superset | ||||
| 4A | Upright Row (Barbell) | 3 | 12 reps | @8 |
| 4B | Wrist Curls | 3 | 12 reps | @8 |
| 5 | Hack Squat | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 3 | 15 reps | @8 |
| 2 | Incline Curl (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 3A | Face Pull | 3 | 15 reps | @8 |
| 3B | Face Away Cable Curl | 3 | 15 reps | @8 |
| Superset | ||||
| 4A | Walking Lunge (Dumbbell) | 3 | 12 reps | @8 |
| 4B | Neck Flexion | 3 | 15 reps | @8 |
| 5 | Chest Press (Machine) | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Tricep Pushdown (Cable) | 3 | 15 reps | @8 |
| 1B | Side Crunch (Cable) | 3 | 15 reps | @8 |
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 3A | Lying Leg Curl | 3 | 15 reps | @8 |
| 3B | Calf Raise (Leg Press) | 3 | 15 reps | @8 |
| 4 | Chest Press (Machine) | 3 | 12 reps | @8 |
| 5 | Lat Pulldown | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Delt Row | 3 | 12 reps | @8 |
| Superset | ||||
| 2A | Leg Extension | 3 | 15 reps | @8 |
| 2B | Reverse Abs Crunch (Bodyweight) | 3 | 10 reps | @8 |
| 3 | Chest Fly (Machine) | 3 | 12 reps | @8 |
| 4 | Seated Row (Machine) | 3 | 12 reps | @8 |
| Superset | ||||
| 5A | Bicep Curl (Barbell) | 3 | 12 reps | @8 |
| 5B | Tricep Extension (Cable) | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Lat Prayer | 3 | 12 reps | @8 |
| 4 | Tricep Extension (Cable) | 3 | 12 reps | @8 |
| 5 | Seated Military Press (Barbell) | 3 | 12 reps | @8 |
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, NRG training 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 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.
NRG training 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.
NRG training 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
