Pierre
Unlock your strength in just one week—four days to a stronger, more confident you. Let's make every rep count!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 8 reps |
| 2 | Hack Squat | 2 | 10 reps |
| 1 | 1 rep | ||
| 3 | Leg Extension | 4 | 12 reps |
| 4 | Romanian Deadlift (Dumbbell) | 3 | 12 reps |
| 5 | Seated Hamstring Curl | 1 | 8 reps |
| 2 | 10 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 8 reps |
| 2 | Chest Press (Machine) | 3 | 10 reps |
| 3 | Pec Deck (Machine) | 4 | 12 reps |
| 4 | Shoulder Press (Machine) | 4 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 8 reps |
| 2 | Seated Hamstring Curl | 2 | 12 reps |
| 3 | T-Bar Row | 1 | 8 reps |
| 2 | 10 reps | ||
| 4 | Seated Row (Cable) | 3 | 10 reps |
| 5 | Shrug (Dumbbell) | 3 | 12 reps |
| 6 | Lat Pulldown | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 1 | 10 reps |
| 2 | 12 reps | ||
| 1 | 20 reps | ||
| 2 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| 3 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 4 | Preacher Curl (EZ Bar) | 4 | 12 reps |
| 5 | Face Away Cable Curl | 3 | 12 reps |
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 8 reps |
| 2 | 10 reps | ||
| 7 | Skull Crusher (Barbell) | 4 | 12 reps |
| 8 | Single Arm Tricep Extension (Cable) | 3 | 12 reps |
Common questions
Yes, Pierre 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 180 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.
Pierre is structured around 4 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.
Pierre 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
