Will Messy’s athletic program
Jacked and Athletic
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | 50% |
| 3 | 12 reps | — | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps | — |
| 3 | Cable Adductions | 2 | 12 reps | — |
| 4 | Romanian Deadlift (Barbell) | 1 | 12 reps | 50% |
| 3 | 12 reps | — | ||
| 5 | Standing Calf Raise | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8–12 reps | 50% |
| 3 | 8–12 reps | — | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | 50% |
| 3 | 8–12 reps | — | ||
| 3 | Dip (Weighted) | 3 | 8–12 reps | — |
| 4 | Shoulder Press (Plate Loaded) | 3 | 6–12 reps | — |
| 5 | Lateral Raise (Cable) | 3 | 8–12 reps | — |
| 6 | Face Pull | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hang Clean | 1 | 4–8 reps | 50% |
| 3 | 4–8 reps | — | ||
| 2 | Jump Squat | 2 | 4–8 reps | — |
| 3 | Split Stance Dumbbell Hold | 2 | 0.5 min | — |
| 4 | Barbell Assisted Bulgarian Jumps | 2 | 8 reps | — |
| 5 | Decline Sit Up (Weighted) | 2 | 15 reps | — |
| 6 | Plank | 2 | 1.5 min | — |
| 7 | Russian Twist (Dumbbell) | 2 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | AMRAP |
| 2 | Side Ways Single Arm Lat Pulldown | 3 | 6–10 reps |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 6–10 reps |
| 4 | T-Bar Row | 3 | 6–10 reps |
| 5 | Shrug (Barbell) | 3 | 15–20 reps |
| 6 | Back Extension | 3 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 3 | 6–10 reps |
| 2 | Skull Crusher (Barbell) | 3 | 6–10 reps |
| 3 | Bicep Curl (EZ Bar) | 3 | 6–10 reps |
| 4 | Hammer Curl (Dumbbell) | 3 | 6–10 reps |
| 5 | One Arm Cable Forearm Curl | 3 | 20–30 reps |
| 6 | Reverse Forearm Curls | 3 | 20–30 reps |
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Will Messy’s athletic 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 11 weeks are fully unlocked.
This program is built around a garage 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 100 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.
Will Messy’s athletic program is structured around 5 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 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Will Messy’s athletic 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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