Seventy Four Percent
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Smith Machine Hack Squat | 1 | 5–10 reps | @7–8 |
| 2 | 10–15 reps | @7–8 | ||
| 2 | Back Extension (Weighted) | 2 | 8–15 reps | @8–9 |
| 3 | Walking Lunge | 1 | 20–30 reps | — |
| 4 | Seated Hamstring Curl | 2 | 8–12 reps | — |
| 5 | Hanging Leg Raise | 3 | 12–20 reps | — |
| 6 | Run | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (dumbbell) | 3 | 6–8 reps | @9–10 |
| 2 | Incline Chest Fly (Dumbbell) | 2 | 10–15 reps | @10 |
| 3 | Narrow Neutral Pulldown | 3 | 8–12 reps | @10 |
| 4 | Chest Press (Machine) | 2 | 8–12 reps | @8–9 |
| 5 | Wide Overhand Pulldown | 2 | 10–15 reps | @10 |
| 6 | 1 Arm Machine Row | 2 | 10–15 reps | @10 |
| 7 | Standing Pullover (Cable) | 1 | 15–20 reps | — |
| 8 | Hanging Leg Raise | 3 | 12–20 reps | — |
| 9 | Run | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 2 | 15–20 reps | @10 |
| 2 | Tricep Pushdown (Cable) | 2 | 8–15 reps | @10 |
| 3 | Incline Curl (Dumbbell) | 2 | 6–10 reps | @9–10 |
| 4 | Standing Overhead Extension | 2 | 8–15 reps | @10 |
| 5 | Lateral Raise (Cable) | 2 | 10–15 reps | — |
| 6 | Upright Row (Barbell) | 2 | 15–20 reps | @10 |
| 7 | Hanging Leg Raise | 3 | 12–20 reps | — |
| 8 | Run | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 8–12 reps | @8–9 |
| 2 | Romanian Deadlift (Dumbbell) | 2 | 8–10 reps | @7–9 |
| 3 | Seated Hamstring Curl | 2 | 8–15 reps | @10 |
| 4 | Leg Extension | 2 | 15–20 reps | @10 |
| 5 | Standing Calf Raise | 2 | 8–15 reps | — |
| 6 | Hanging Leg Raise | 3 | 12–20 reps | — |
| 7 | Run | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (dumbbell) | 2 | 8–12 reps | @8–9 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–12 reps | @9–10 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 6–12 reps | @10 |
| 4 | Wide Neutral Pulldown | 2 | 10–15 reps | @10 |
| 5 | MTS Row | 2 | 10–20 reps | — |
| 6 | Seated Row (Cable) | 2 | 8–15 reps | — |
| 7 | Hanging Leg Raise | 3 | 12–20 reps | — |
| 8 | Run | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 2 | 15–20 reps | @10 |
| 2 | Leaning Overhead Extension | 2 | 10–15 reps | @10 |
| 3 | Bicep Curl (Barbell) | 2 | 8–12 reps | @9–10 |
| 4 | Tricep Pushdown (Cable) | 2 | 8–15 reps | @10 |
| 5 | Lateral Raise (Machine) | 2 | 12–20 reps | — |
| 6 | Lu Lateral Raise | 2 | 10–15 reps | @10 |
| 7 | Rear Delt Fly (Cable) | 2 | 15–20 reps | — |
| 8 | Hanging Leg Raise | 3 | 12–20 reps | — |
| 9 | Run | 1 | 20 min | — |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Seventy Four Percent is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 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.
Seventy Four Percent 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Seventy Four Percent 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
