2026 Q2 - Pt. I (April - June)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean (Barbell) | 1 | 3 reps |
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 2 | Squat (Barbell) | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 3 | DB SL RDL | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 4 | DB Curtsy Step-Up | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pec Minor LAX Ball STM | 1 | 3 min |
| 1B | Supine Pec Fly ISO - T-Spine Extension Biased | 1 | 0.33 min |
| 1 | 0.33 min | ||
| 2 | Bench Press (Barbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| Superset | |||
| 3A | Pullover (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3B | Push-Up Windmill - Feet Elevated | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| Superset | |||
| 4A | Eccentric Cable Fly - High To Low (D2E) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 4B | Chest Supported Lower Trap Y-Raise | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | KB Hip ER Reach | 1 | 12 reps |
| 1 | 12 reps | ||
| 2 | MB SA Bear To Crab | 1 | 6 reps |
| 1 | 6 reps | ||
| 3 | 3-Point Reverse Fly - Eccentric | 1 | 8 reps |
| 1 | 8 reps | ||
| 4 | Deep Lunge ISO | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 5 | Rock Climbing | 1 | 40 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 3 Position Clean | 1 | 1 rep |
| 1 | 1 rep | ||
| 1 | 1 rep | ||
| 2 | Hang Snatch | 1 | 3 reps |
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 3 | Clean Pull | 1 | 4 reps |
| 1 | 4 reps | ||
| 1 | 4 reps | ||
| 1 | 4 reps | ||
| 4 | Back Extension (Weighted) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Bike Sprints | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | SA Landmine OH Press | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1B | 3-Point DB Row | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Handstand Press Up | 1 | 4 reps |
| 1 | 4 reps | ||
| 1 | 4 reps | ||
| Superset | |||
| 3A | Side Plank | 1 | 30 reps |
| 1 | 30 reps | ||
| 1 | 30 reps | ||
| 3B | Single Arm Farmer Carry | 1 | 1 rep |
| 1 | 1 rep | ||
| 1 | 1 rep | ||
| 3C | Bayesian Cable Curl | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | BB Split Squat - Concentric | 1 | 4 reps |
| 1 | 4 reps | ||
| 1 | 4 reps | ||
| 1 | 4 reps | ||
| 2 | BB DL RDL Drop Catch | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 3 | Front Squat (Barbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 4 | Cycling (Low Intensity Long Duration) | 1 | 40 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Downward Dog To Cobra To Lunge | 1 | 5 reps |
| 1 | 5 reps | ||
| 2 | Deep Lateral Lunge ISO | 1 | 1 rep |
| 1 | 1 rep | ||
| 3 | Cable Thread The Needle | 1 | 8 reps |
| 1 | 8 reps | ||
| 4 | Supine Cable Eccentric Shoulder IR | 1 | 6 reps |
| 1 | 6 reps | ||
| 5 | Rock Climbing | 1 | 40 min |
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, 2026 Q2 - Pt. I (April - June) 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 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.
2026 Q2 - Pt. I (April - June) is structured around 7 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.
2026 Q2 - Pt. I (April - June) 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
