The Regime
Made by Bonga squad for Bonga squad
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Clean Deadlift | 3 | 12 reps | @7.5 |
| 2 | Wide Grip Lat Pulldown | 3 | 12 reps | @9.5 |
| 3 | Lat Pulldown (Close Grip) | 3 | 12 reps | @9.5 |
| 4 | T-Bar Row | 3 | 12 reps | @8.5 |
| 5 | Shrug (Barbell) | 3 | 12 reps | @8.5 |
| 6 | Hammer Curl (Dumbbell) | 3 | 12 reps | @10 |
| 7 | Preacher Curl (Dumbbell) | 3 | 12 reps | @7.5 |
| 8 | Reverse Wrist Curl (Barbell) | 3 | 12 reps | @10 |
| 9 | Pull-Up (Bodyweight) | 1 | 10 reps | @10 |
| 10 | Stretching | 1 | 5 min | @6 |
| 11 | Punching Bag | 1 | 25 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 12 reps | @7.5 |
| 2 | Bench Press (Barbell) | 3 | 12 reps | @7.5 |
| 3 | Chest Fly (Machine) | 3 | 12 reps | @10 |
| 4 | Lateral Raise (Machine) | 3 | 12 reps | @8.5 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @8.5 |
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @8.5 |
| 7 | Single Arm Tricep Extension (Cable) | 3 | 12 reps | @10 |
| 8 | Wrist Curls | 3 | 12 reps | @10 |
| 9 | Push Up | 1 | 10 reps | @10 |
| 10 | Stretching | 1 | 5 min | @6 |
| 11 | Punching Bag | 1 | 25 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 12 reps | @7.5 |
| 2 | Leg Press | 3 | 12 reps | @7.5 |
| 3 | Leg Extension | 3 | 12 reps | @9.5 |
| 4 | Lying Leg Curl | 3 | 12 reps | @9.5 |
| 5 | Hip Adductor (Machine) | 3 | 12 reps | @9.5 |
| 6 | Hip Abductor (Machine) | 3 | 12 reps | @9.5 |
| 7 | Hip Thrust (Machine) | 3 | 12 reps | @7.5 |
| 8 | Seated Calf Raise | 3 | 12 reps | @10 |
| 9 | Squat (Bodyweight) | 1 | 10 reps | @10 |
| 10 | Stretching | 1 | 5 min | @6 |
| 11 | Punching Bag | 1 | 25 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shadow Kick Boxing | 1 | 60 min | @10 |
Common questions
Yes, The Regime is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 90 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.
The Regime 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Regime 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
