Despicable Plan
Ethan click here click this one this is the plan its despicable like gru this is the despicable plan join me and the other minions Ethan please
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8–12 reps |
| 2 | One Arm Lateral Raise (Cable) | 3 | 12–20 reps |
| 3 | Bench Press (Close Grip) | 3 | 8–12 reps |
| 4 | Overhead Tricep Extension (Dumbbell) | 3 | 8–12 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 6 | Dip (Bodyweight) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 8–12 reps |
| 2 | Lat Pulldown | 3 | 8–12 reps |
| 3 | Reverse Pec Deck | 3 | 12–20 reps |
| 4 | Spider Curl | 3 | 8–12 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 6 | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 3 | Seated Hamstring Curl | 3 | 8–12 reps |
| 4 | Standing Calf Raise | 3 | 15–20 reps |
| 5 | Leg Extension | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | One Arm Lateral Raise (Cable) | 3 | 12–20 reps |
| 2 | Lying Reverse Fly | 3 | 12–20 reps |
| 3 | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| 4 | 21s (EZ Bar) | 3 | 21 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 6 | Bench Press (Close Grip) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 8–12 reps |
| 2 | Reverse Pec Deck | 3 | 12–20 reps |
| 3 | Lat Pulldown | 3 | 8–12 reps |
| 4 | Bicep Curl (Cable) | 3 | 8–12 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 6 | Wrist Curls | 3 | 12–20 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Despicable Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Despicable Plan 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Despicable Plan 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
