Intermediate–AdvancedFree

Be The Hero

Become the gaming and animated superheros we've all wanted to be.

James V.· Sep 2024

Free on iOS & Android

Overview

Length

9 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Strength, Women's, Bodyweight Fitness

Equipment

Full Gym

Session length

70 min

Superhero Physique Workout Program Unleash your inner hero with this dynamic workout plan designed to build a strong, lean, and powerful physique. Inspired by the look and agility of superheroes, this program combines strength, endurance, and functional training to help you achieve a body that’s not just impressive but also built for action. Key Features: Strength Training: Focus on compound movements like squats, deadlifts, bench presses, and pull-ups to build muscle mass, increase strength, and improve core stability. The goal is to develop the thick, sculpted muscle of a superhero.Functional Movements: Incorporates exercises that enhance balance, coordination, and mobility, ensuring you not only look like a superhero but move like one too. These include kettlebell swings, lunges, box jumps, and agility drills. High-Intensity Interval Training (HIIT): Burn fat and improve endurance with fast-paced intervals, alternating between explosive cardio and resistance exercises. This will ensure a shredded, muscular look while keeping your heart rate elevated. Bodyweight Exercises: Push-ups, planks, dips, and burpees help improve control over your own body, leading to a more chiseled and athletic physique. Core & Stability Work: A strong core is essential for superhero-level performance. Ab wheel rollouts, hanging leg raises, and weighted Russian twists will tighten and define your midsection. Flexibility & Recovery: Stretching routines, yoga poses, and foam rolling are integrated to keep muscles limber and reduce injury, ensuring you're ready to leap into action at any time.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12.6%

Front Delts

11.7%

Quadriceps

8.7%

Abs

8.4%

Middle Delts

Lats

6.8%

Forearms

6.6%

Biceps

6.4%

Triceps

6.1%

Hamstrings

5.1%

Glutes

Chest

4.2%

Neck

3.2%

Rear Delts

2.7%

Lower Back

1.8%

Olympic

1.2%

Adductors

1.1%

Other

Abductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Dip (Weighted)	3	8 reps	@7.5
1B	Chest Supported Row (Machine)	1	15 reps	@7.5
		1	12 reps	@7.5
		1	10 reps	@7.5
Superset
2A	AD Press	4	8 reps	@7.5
2B	Hammer Curl	4	10 reps	@7.5
Superset
3A	Lateral Raise (Dumbbell)	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5
		1	10 reps	@7.5
3B	Bicep Curl (Dumbbell)	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5
		1	10 reps	@7.5
3C	Reverse Bicep Curl (Dumbbell)	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5
		1	10 reps	@7.5
4	Katana Extension	4	10 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	4	5 reps	@7.5
2	Leg Press (45 Degrees)	3	10 reps	@7.5
3	Lying Leg Curl	1	12 reps	@7.5
		1	10 reps	@7.5
		1	8 reps	@7.5
Superset
4A	Dead Hang	3	0.5–1 min	@7.5
4B	Front Raise	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5
5	Box Jump	3	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	3	8 reps	@7.5
2	Cable Crunch	3	20 reps	@7.5
3	High Row	1	15 reps	@7.5
		1	12 reps	@7.5
		1	10 reps	@7.5
4	Upright Row (Barbell)	1	15 reps	@7.5
		1	12 reps	@7.5
		1	10 reps	@7.5
5	Neck Extension	2	20 reps	@7.5
		1	15 reps	@7.5
6	Front Raise	1	20 reps	@7.5
		2	15 reps	@7.5
7	Farmer's Walk (Weighted)	3	1 min	@7.5

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Bodyweight)	3	5 reps	@7.5
1B	Face Pull	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5
Superset
2A	Kroc Row	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
2B	Reverse Bicep Curl (EZ Bar)	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5
Superset
3A	Power Shrug	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
3B	Hanging Leg Raise	3	12 reps	@7.5
Superset
4A	Front Raise	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5
4B	Seal Row	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5

#	Exercise	Sets	Reps	Load
Superset
1A	Clean and Press	3	5 reps	@7.5
1B	Neck Extension	3	15 reps	@7.5
2	Incline Bench Press (Barbell)	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
3	Seated Overhead Press (Barbell)	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
Superset
4A	Bench Press (Dumbbell)	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
4B	Chest Fly (Dumbbell)	1	12 reps	@7.5
		1	10 reps	@7.5
		1	8 reps	@7.5
5	Farmer's Walk (Weighted)	3	1 min	@7.5
6	Upright Row (Barbell)	1	6 reps	@7.5
		1	8 reps	@7.5
		1	10 reps	@7.5

#	Exercise	Sets	Reps	Load
Superset
1A	Squat (Barbell)	3	8 reps	@7.5
1B	Neck Flexion	1	15 reps	@7.5
		1	12 reps	@7.5
		1	10 reps	@7.5
Superset
2A	Bent Leg Raise	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5
2B	Russian Twist	3	25 reps	@7.5
Superset
3A	Leg Extension	1	20 reps	@7.5
		1	15 reps	@7.5
		1	12 reps	@7.5
3B	Lunge (Kettlebell)	3	10 reps	@7.5
Superset
4A	Plank	3	1 min	@7.5
4B	Suitcase Deadlift	3	8 reps	@7.5

Weeks 2–9 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Be The Hero is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 70 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.

Be The Hero 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Be The Hero 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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