Your Attitude Adjustments
Just a simple program, but more on High reps, Super sets, Drop sets and more Rizz. JK :))
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10–12 reps | 75% |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps | 75% |
| 3 | Dip (Bodyweight) | 4 | 15–20 reps | @7.5 |
| Superset | ||||
| 4A | Pec Deck (Machine) | 1 | 12–15 reps | @9 |
| 5 | Low Cable Crossover | 4 | 12–15 reps | 70% |
| 6 | Tricep Pushdown (Cable) | 3 | 12–15 reps | 75% |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | 75% |
| 8 | Skull Crusher | 3 | 10–12 reps | 80% |
| 9 | Reverse Wrist Curl (Dumbbell) | 3 | 15+ reps | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Foot Elevated Squat | 4 | 10–12 reps | 75% |
| 2 | Leg Press | 4 | 10–12 reps | 75% |
| 3 | Leg Extension | 4 | 10–12 reps | 75% |
| 4 | Lying Leg Curl | 4 | 10–12 reps | 75% |
| 5 | Standing Calf Raise | 4 | 12–15 reps | 70% |
| 6 | Leg Raise (Captain's Chair) | 3 | 12–15 reps | @8 |
| 7 | Ab Wheel | 3 | 10–12 reps | @8 |
| 8 | Reverse Wrist Curl (Dumbbell) | 3 | 15+ reps | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 8–10 reps | 80% |
| 2 | Seated Overhead Press (Dumbbell) | 4 | 10–12 reps | 75% |
| 3 | Lateral Raise (Dumbbell) | 4 | 10–12 reps | 75% |
| 4 | Upright Row (Dumbbell) | 4 | 10–12 reps | 75% |
| 5 | Lying Rear Lateral Raise | 3 | 12–15 reps | 70% |
| Superset | ||||
| 6A | Front Raise | 1 | 10–12 reps | 50% |
| 7 | Reverse Pec Deck | 4 | 10–12 reps | 75% |
| 8 | Reverse Wrist Curl (Dumbbell) | 3 | 15+ reps | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 4 | 12–15 reps | @7.5 |
| 2 | Pendlay Row | 4 | 10–12 reps | 75% |
| 3 | Meadow Row | 4 | 10–12 reps | 75% |
| 4 | Lat Pulldown | 4 | 10–12 reps | 75% |
| 5 | Seated Row (Cable) | 4 | 10–12 reps | 75% |
| 6 | Single Arm High Row (Cable) | 3 | 12–15 reps | 80% |
| 7 | Incline Curl (Dumbbell) | 3 | 10–12 reps | 75% |
| 8 | Hammer Curl | 3 | 10–12 reps | 75% |
| 9 | Bicep Curl (EZ Bar) | 3 | 12–15 reps | 70% |
| 10 | Reverse Wrist Curl (Dumbbell) | 3 | 15+ reps | 90% |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Your Attitude Adjustments is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 10 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.
Your Attitude Adjustments 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Your Attitude Adjustments 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
