My Program
Don’t be a bitch
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | JM Press (Smith Machine) | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 2 | Tricep Pushdown (Cable) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 3 | Lateral Raise (Cable) | 1 | 4–6 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 4 | Shoulder Press (Machine) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 5 | Pec Deck (Machine) | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 6 | Incline Bench Press (Dumbbell) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 7 | Hanging Leg Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 2 | Hammer Curl (Cable) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 4 | Lat Pulldown | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 5 | Back Extension (Weighted) | 1 | 4–6 reps | @6 |
| 2 | 8–12 reps | @10 | ||
| 6 | Wrist Curls | 1 | 4–6 reps | @6 |
| 2 | 8–12 reps | @10 | ||
| 7 | Reverse Wrist Curl (Dumbbell) | 1 | 4–6 reps | @6 |
| 2 | 8–12 reps | @10 | ||
| 8 | Torso Rotation (Machine) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 1 | 4–6 reps | @6 |
| 2 | 8–12 reps | @10 | ||
| 2 | Hack Squat | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 3 | Trap Bar Deadlift | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 4 | Leg Extension | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 5 | Seated Hamstring Curl | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 6 | Hip Adductor (Machine) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 7 | Hip Abductor (Machine) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 8 | Hanging Leg Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | JM Press (Smith Machine) | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 2 | Tricep Pushdown (Cable) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 3 | Lateral Raise (Cable) | 1 | 4–6 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 4 | Shoulder Press (Machine) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 5 | Pec Deck (Machine) | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 6 | Incline Bench Press (Dumbbell) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 7 | Torso Rotation (Machine) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 2 | Hammer Curl (Cable) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 4 | Lat Pulldown | 1 | 4–6 reps | @6 |
| 3 | 6–8 reps | @10 | ||
| 5 | Back Extension (Weighted) | 1 | 4–6 reps | @6 |
| 2 | 8–12 reps | @10 | ||
| 6 | Wrist Curls | 1 | 4–6 reps | @6 |
| 2 | 8–12 reps | @10 | ||
| 7 | Reverse Wrist Curl (Dumbbell) | 1 | 4–6 reps | @6 |
| 2 | 8–12 reps | @10 | ||
| 8 | Hanging Leg Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 1 | 4–6 reps | @6 |
| 2 | 8–12 reps | @10 | ||
| 2 | Trap Bar Deadlift | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 3 | Hack Squat | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 4 | Seated Hamstring Curl | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 5 | Leg Extension | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 6 | Hip Adductor (Machine) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 7 | Hip Abductor (Machine) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 | ||
| 8 | Torso Rotation (Machine) | 1 | 4–6 reps | @6 |
| 2 | 6–8 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, My Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 90 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.
My Program 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
My Program 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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