Bo iwldan
the body obeys the mind that refuses to quit. Strength and muscle are not accidents they are the result of discipline repetition, and conscious effort over time
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 3 | Hack Squat | 2 | 0 reps |
| 4 | Hanging Leg Raise | 3 | 0 reps |
| 5 | Decline Sit Up (Weighted) | 2 | 0 reps |
| 6 | Back Extension | 3 | 0 reps |
| 7 | Ab Wheel | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 0 reps |
| 2 | Seated Row (Machine) | 2 | 0 reps |
| 3 | Barbell Row | 2 | 0 reps |
| 4 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 5 | Bicep Curl (Barbell) | 2 | 0 reps |
| 6 | Reverse Curl (Barbell) | 2 | 0 reps |
| 7 | Shrug (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 3 | Leg Press | 2 | 0 reps |
| 4 | Leg Curl | 2 | 0 reps |
| 5 | Back Extension | 2 | 0 reps |
| 6 | Hanging Leg Raise | 2 | 0 reps |
| 7 | Decline Sit Up (Weighted) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Bodyweight) | 2 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 0 reps |
| 3 | Bench Press (Smith Machine) | 2 | 0 reps |
| 4 | Overhead Press (Machine) | 3 | 0 reps |
| 5 | Chest Fly (Machine) | 2 | 0 reps |
| 6 | Tricep Pushdown (Cable) | 1 | 0 reps |
| 7 | Lateral Raise (Cable) | 3 | 0 reps |
| 8 | JM Press (Smith Machine) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 0 reps |
| 2 | Wide Grip Pull-Up | 2 | 0 reps |
| 3 | Seated Row (Machine) | 2 | 0 reps |
| 4 | Trap Bar Power Shrug | 3 | 0 reps |
| 5 | Rear Delt Fly (Machine) | 2 | 0 reps |
| 6 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| 7 | Bicep Curl (EZ Bar) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up (Weighted) | 2 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 0 reps |
| 3 | Bench Press (Smith Machine) | 2 | 0 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 5 | Chest Fly (Machine) | 2 | 0 reps |
| 6 | JM Press | 3 | 0 reps |
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, Bo iwldan 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.
Bo iwldan 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bo iwldan 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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