Will Da Beast
The 3 key programme that focuses on movement, cardio and strength. Stay focused and enjoy the ride! You only get out what you put in.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 50 reps |
| 2 | Jump Rope | 1 | 3 min |
| 3 | Kettlebell Clean and Press | 2 | 25 reps |
| 4 | Jump Rope | 1 | 3 min |
| 5 | Jump Squat | 1 | 50 reps |
| 6 | Jump Rope | 1 | 3 min |
| 7 | Kettlebell Gorilla Row | 2 | 25 reps |
| 8 | Jump Rope | 1 | 3 min |
| Superset | |||
| 9A | Bear Crawl | 3 | 25 reps |
| 9B | Single Arm Kettlebell Swing | 3 | 25 reps |
| 10 | Jump Rope | 1 | 3 min |
| 11 | Chin-Up (Bodyweight) | 1 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Dumbbell) | 4 | 12 reps |
| 1B | Ring Push Up | 4 | 10 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 2B | Incline Chest Fly (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 3A | Dumbbell Bench Pullover | 3 | 12 reps |
| 3B | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 4 | Chest Press (Machine) | 3 | 12 reps |
| 5 | Overhead Press (Dumbbell) | 3 | 12 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| 7 | Dip (Weighted) | 5 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 12 reps |
| Superset | |||
| 2A | Goblet Squat | 3 | 12 reps |
| 2B | Sissy Squat | 3 | 10 reps |
| 3 | Walking Lunge (Dumbbell) | 3 | 12 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 6 | Lying Leg Curl | 3 | 15 reps |
| 7 | Stepper | 1 | 30 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 12 reps | — |
| 1 | 12 reps | @8 | ||
| 2 | Bent Over Row (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 20 reps | — |
| 4 | Wide Grip Lat Pulldown | 4 | 15 reps | — |
| 5 | Back Extension (Weighted) | 3 | 12 reps | — |
| Superset | ||||
| 6A | Oblique Cable Crunch | 4 | 12 reps | — |
| 6B | Hanging Leg Raise | 4 | 12 reps | — |
| 6C | Ab Wheel | 4 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 25 reps |
| 2 | Deadlift (Barbell) | 1 | 50 reps |
| 3 | Push Up | 1 | 50 reps |
| 4 | Box Jump | 1 | 50 reps |
| 5 | Floor Wipers | 1 | 50 reps |
| 6 | Kettlebell Clean and Press | 1 | 50 reps |
| 7 | Wide Grip Pull-Up | 1 | 25 reps |
| 8 | Cardio | 1 | 60 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, Will Da Beast 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 90 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.
Will Da Beast 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Will Da Beast 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.
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