Aden
Transform your strength in just one week—3 days to unleash your potential and redefine your limits with Aden.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 8 reps |
| 2 | Leg Curl | 3 | 12 reps |
| 3 | Calf Raise (Machine) | 1 | 8 reps |
| 1 | 10 reps | ||
| 2 | 12 reps | ||
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Seated Hamstring Curl | 4 | 12 reps |
| 6 | Leg Press | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 3 | Shoulder Press (Machine) | 3 | 10 reps |
| 4 | Lateral Raise (Cable) | 4 | 12 reps |
| 5 | Tricep Pushdown (Cable) | 4 | 12 reps |
| 6 | Single Arm Tricep Extension (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps |
| 2 | Chest Supported Row (Machine) | 1 | 8 reps |
| 1 | 10 reps | ||
| 2 | 12 reps | ||
| 3 | High Row | 3 | 12 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 5 | Bicep Curl (Cable) | 2 | 12 reps |
| 6 | Preacher Curl (EZ Bar) | 2 | 10 reps |
Common questions
Yes, Aden 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 50 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.
Aden is structured around 3 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.
Aden 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
