Scientifically the Best Workout by Science
Meet the last workout “Scientifically the Best Workout” written and directed by Science
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | One-Arm Lat Pulldown | 2 | 15–20 reps |
| 2 | Lat Pulldown | 3 | 6–8 reps |
| 3 | Meadow Row | 3 | 10–12 reps |
| 4 | Chest Supported Row (Machine) | 3 | — |
| Superset | |||
| 5A | Reverse Pec Deck | 2 | 15–20 reps |
| 5B | Band Pull Apart | 2 | 15–20 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 6–8 reps |
| 7 | Incline Curl (Dumbbell) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 6–8 reps |
| 2 | Incline Chest Fly (Dumbbell) | 3 | 12–15 reps |
| 3 | Seated Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 5 | Single Arm Tricep Extension (Cable) | 4 | 12–15 reps |
| 6 | Chest Press Static Holds (Machine) | 2 | 1 min |
| 7 | Face Pull | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8 reps |
| 3 | Reverse Lunge (Dumbbell) | 2 | 20 reps |
| 4 | Leg Extension | 3 | 10 reps |
| 5 | Seated Hamstring Curl | 3 | 8 reps |
| 6 | Single Leg Calf Raise | 3 | 12 reps |
| 7 | Seated Calf Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | One-Arm Lat Pulldown | 2 | 15–20 reps |
| 2 | Lat Pulldown | 3 | 8–10 reps |
| 3 | T-Bar Row | 3 | 10–12 reps |
| 4 | Single Arm Pushdown | 2 | 12–15 reps |
| 5 | Shrug (Barbell) | 3 | 12–15 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 12–15 reps |
| 7 | Tricep Extension (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Machine) | 4 | 6–8 reps | — |
| 2 | Bench Press (Close Grip) | 3 | 8–10 reps | — |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 10–12 reps | — |
| Superset | ||||
| 4A | Upright Row (Cable) | 3 | 12–15 reps | — |
| 4B | Band Pull Apart | 3 | 12–15 reps | — |
| 5 | Overhead Tricep Extension (Dumbbell) | 3 | 12–15 reps | — |
| 6 | Dip (Bodyweight) | 2 | 0 reps | @8 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 4 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 3 | Reverse Lunge (Dumbbell) | 2 | 20 reps |
| 4 | Goblet Squat | 3 | 15 reps |
| 5 | Seated Hamstring Curl | 3 | 8 reps |
| 6 | Standing Calf Raise | 3 | 10 reps |
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, Scientifically the Best Workout by Science 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 60 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.
Scientifically the Best Workout by Science is structured around 6 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.
Scientifically the Best Workout by Science 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
