Ryan
Transform your physique in 14 weeks with targeted bodybuilding workouts that challenge you to push limits and reveal your true strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Incline Chest Press (Machine) | 2 | 0 reps |
| 4 | Bicep Curl (Cable) | 3 | 0 reps |
| 5 | Rear Delt Fly (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 3 | 0 reps |
| 2 | Lat Pulldown (Close Grip) | 2 | 0 reps |
| 3 | Back Extension | 2 | 0 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 5 | Lateral Raise (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 0 reps |
| 2 | Calf Raise (Machine) | 3 | 0 reps |
| 3 | Pendulum Squat | 3 | 0 reps |
| 4 | Leg Extension | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 0 reps |
| 2 | Bench Press (Barbell) | 3 | 0 reps |
| 3 | Incline Chest Press (Machine) | 2 | 0 reps |
| 4 | Hammer Curl (Dumbbell) | 3 | 0 reps |
| 5 | Face Pull | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Row | 3 | 0 reps |
| 2 | Chest Supported Row (Machine) | 3 | 0 reps |
| 3 | Shrug (Dumbbell) | 3 | 0 reps |
| 4 | Tricep Extension (Machine) | 3 | 0 reps |
| 5 | Shoulder Press (Machine) | 5 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 0 reps |
| 2 | Standing Calf Raise | 3 | 0 reps |
| 3 | Seated Hamstring Curl | 3 | 0 reps |
| 4 | Single-Leg Leg Curl | 2 | 0 reps |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Ryan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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.
Ryan 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ryan 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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