Solid bolid 4 Barry Klats Edition
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 10 reps | @9 |
| 2 | Lateral Raise (Cable) | 3 | 12 reps | @9 |
| 3 | Leg Curl | 3 | 12 reps | @9 |
| 4 | Leg Extension | 3 | 12 reps | @9 |
| 5 | Calf Raise (Leg Press) | 3 | 15 reps | @9 |
| 6 | Chest Press (Machine) | 3 | 8 reps | @9 |
| 7 | Tricep Pushdown (Cable) | 3 | 15 reps | @9 |
| 8 | Lateral Raise (Machine) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bottom Half Pec Deck | 3 | 12 reps | @9 |
| 2 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @9 |
| 3 | Bicep Curl (Cable) | 3 | 12 reps | @9 |
| 4 | Face Pull | 3 | 15 reps | @9 |
| 5 | Chest Supported Row (Machine) | 3 | 12 reps | @9 |
| 6 | Leg Curl | 3 | 12 reps | @9 |
| 7 | Bottom Half Smith Machine Squats | 3 | 8 reps | @8 |
| 8 | Hip Abductor (Machine) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 12 reps | @9 |
| 2 | Standing Cable Row | 3 | 12 reps | @9 |
| 3 | Bottom Half EZ Bar Preacher Curl | 3 | 12 reps | @9 |
| 4 | Skull Crusher (Barbell) | 3 | 12 reps | @9 |
| 5 | Smith Machine Bottom Half Standing Calf Raise | 3 | 12 reps | @9 |
| 6 | Smith Machine Reverse Lunge | 3 | 8 reps | @9 |
| 7 | Bottom Half Low Incline Smith Machine Press | 3 | 10 reps | @9 |
| 8 | Abs Crunch (Machine) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 3 | 12 reps | @9 |
| 2 | Bicep Curl (Cable) | 3 | 12 reps | @9 |
| 3 | Machine RDL | 3 | 12 reps | @9 |
| 4 | Shoulder Press (Machine) | 3 | 12 reps | @9 |
| 5 | Pec Deck (Machine) | 3 | 12 reps | @9 |
| 6 | Bench Press (Dumbbell) | 3 | 12 reps | @9 |
| 7 | Leg Press | 3 | 10 reps | @9 |
| 8 | Hip Adductor (Machine) | 3 | 12 reps | @9 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Solid bolid 4 Barry Klats Edition is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 50 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.
Solid bolid 4 Barry Klats Edition 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Solid bolid 4 Barry Klats Edition 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
