My Workout Program
This is a program for intermediate to advanced lifters who need to rotate exercises to continue progression.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 3 | 5–8 reps |
| 2 | French Press | 4 | 6–10 reps |
| 3 | Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 4 | Kroc Row | 3 | 6–10 reps |
| 5 | Chin-Up (Weighted) | 3 | 5–8 reps |
| 1 | 8–12 reps | ||
| 6 | Dip (Weighted) | 3 | 5–8 reps |
| 1 | 8–12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 8–12 reps | — |
| 2 | Squat (Barbell) | 3 | 8–12 reps | — |
| 3 | Banded Trap Bar (Low Handle) | 3 | 6–10 reps | @8 |
| 4 | Standing Calf Raise | 3 | 8–12 reps | — |
| 5 | Hanging Leg Raise | 3 | 6–10 reps | — |
| 6 | Ab Wheel | 3 | 6–10 reps | — |
| 7 | Dragon Flag | 3 | 6–10 reps | — |
| 8 | Banded 45 Degree Back Raise | 3 | 6–10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 4 | 6–10 reps |
| 2 | French Press | 2 | 12–16 reps |
| 3 | Skull Crusher (Dumbbell) | 2 | 6–10 reps |
| 4 | Slingshot Dip | 3 | 6–10 reps |
| 5 | Wide Neutral Pullups | 3 | 8–12 reps |
| 6 | Neck Curl | 3 | 6–10 reps |
| 7 | Neck Extension | 3 | 8–12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 5–8 reps | @8 |
| 2 | Hack Squat | 2 | 8–12 reps | — |
| 3 | Romanian Deadlift (Barbell) | 3 | 5–8 reps | — |
| 4 | Zercher Good Morning | 3 | 6–10 reps | — |
| 5 | Standing Calf Raise | 3 | 50–100 reps | — |
| 6 | Hanging Leg Raise | 3 | 5–8 reps | — |
| 7 | Sit Up | 3 | 6–10 reps | — |
| 8 | Banded Dragonflags | 3 | 6–10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pin Press Bench (Barbell) | 3 | 6–10 reps |
| 2 | Pullover (Dumbbell) | 1 | 10–15 reps |
| 3 | 5–10 reps | ||
| 3 | Seated Overhead Press (Dumbbell) | 4 | 8–12 reps |
| 4 | T-Bar Row | 3 | 6–10 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, My Workout Program 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 100 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.
My Workout Program 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.
My Workout Program 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
