Parushi's strength training program
Strength training program designed for round booty, visible abs, lean body, sculpted arms, long legs, perky chest & getting my first chin up & push up.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 3 | Single Leg Romanian Deadlift | 3 | 0 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 5 | Step-Up (Weighted) | 3 | 0 reps |
| 6 | Glute Kickback (Cable) | 3 | 0 reps |
| 7 | Leg Curl | 3 | 0 reps |
| 8 | Standing Calf Raise | 2 | 0 reps |
| 9 | Plank | 3 | 0 min |
| 10 | Side Plank | 3 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 0 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 3 | Chest Fly (Machine) | 3 | 0 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 6 | Hammer Curl | 3 | 0 reps |
| 7 | Incline Tricep Extension (Dumbbell) | 3 | 0 reps |
| 8 | Face Pull | 3 | 0 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 10 | Hanging Leg Raise | 3 | 0 reps |
| 11 | Dead Hang | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 3 | Single Leg Romanian Deadlift | 3 | 0 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 5 | Step-Up (Weighted) | 3 | 0 reps |
| 6 | Glute Kickback (Cable) | 3 | 0 reps |
| 7 | Leg Curl | 3 | 0 reps |
| 8 | Standing Calf Raise | 3 | 0 reps |
| 9 | Dead Bug | 3 | 0 reps |
| 10 | Dead Hang | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | Chin-Up (Assisted) | 3 | 0 reps |
| 3 | Dip (Assisted) | 3 | 0 reps |
| 4 | Push Up (Incline) | 3 | 0 reps |
| 5 | Decline Push Up | 3 | 0 reps |
| 6 | Bench Press (Dumbbell) | 3 | 0 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 8 | Floor Press (Dumbbell) | 3 | 0 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 10 | Bird Dog | 3 | 0 reps |
| 11 | Side Plank | 3 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 0 min |
| 2 | Shadow Boxing | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 0 min |
| 2 | Shadow Kick Boxing | 1 | 0 min |
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, Parushi's strength training 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 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 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.
Parushi's strength training program 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.
Parushi's strength training 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.
Get started
