Rave Body Boot Camp
We being shirtless at our next rave or what?
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 2 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 5 | Seated Dip (Machine) | 3 | 10 reps |
| 6 | Bicep Curl (Machine) | 3 | 10 reps |
| 7 | Preacher Curl (Machine) | 4 | 10 reps |
| 8 | Abs Crunch (Weighted) | 4 | 10 reps |
| 9 | Stair Climber | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 2 | 15 reps |
| 2 | Lat Pulldown | 2 | 15 reps |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 15 reps |
| 4 | Lat Pulldown (Close Grip) | 2 | 15 reps |
| 5 | Seated Row (Cable) | 2 | 15 reps |
| 6 | Face Pull | 3 | 10 reps |
| 7 | Shrug (Dumbbell) | 3 | 15 reps |
| 8 | Pull-Up (Assisted) | 3 | 10 reps |
| 9 | Abs Crunch (Weighted) | 4 | 10 reps |
| 10 | Stair Climber | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Machine) | 3 | 15 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 4 | Rear Delt Fly (Machine) | 3 | 15 reps |
| 5 | Shoulder Press (Machine) | 3 | 10 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 7 | Abs Crunch (Weighted) | 4 | 10 reps |
| 8 | Stair Climber | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 15 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps |
| 3 | Incline Chest Press (Machine) | 3 | 10 reps |
| 4 | Chest Fly (Machine) | 3 | 15 reps |
| 5 | Incline Bench Press (machine) | 3 | 10 reps |
| 6 | Abs Crunch (Weighted) | 4 | 10 reps |
| 7 | Stair Climber | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 4 | 10 reps |
| 2 | Leg Curl | 4 | 10 reps |
| 3 | Seated Calf Raise | 3 | 15 reps |
| 4 | Pendulum Squat | 3 | 10 reps |
| 5 | Hip Thrust (Machine) | 3 | 10 reps |
| 6 | Abs Crunch (Weighted) | 4 | 10 reps |
| 7 | Stair Climber | 1 | 20 min |
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, Rave Body Boot Camp 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 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.
Rave Body Boot Camp 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Rave Body Boot Camp 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
