Fuckmygym
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 4 | 12 reps | 80% |
| 2 | Lateral Raise (Dumbbell) | 4 | 15 reps | 60% |
| 3 | Chest Press (Machine) | 4 | 12 reps | 80% |
| 4 | Chest Fly (Machine) | 4 | 15 reps | 60% |
| 5 | T-Bar Row | 4 | 12 reps | 80% |
| 6 | Wide Grip Lat Pulldown | 4 | 15 reps | 60% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | 50% |
| 4 | 10 reps | 85% | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 12 reps | 60% |
| 4 | 10 reps | 85% | ||
| 3 | Leg Press (45 Degrees) | 5 | 12 reps | 80% |
| 4 | Hack Squat | 5 | 15 reps | 60% |
| 5 | Leg Extension | 1 | 10 reps | 80% |
| 4 | 15 reps | 60% | ||
| 6 | Lying Leg Curl | 2 | 15 reps | 60% |
| 3 | 10 reps | 80% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 15 reps | 60% |
| 5 | 10 reps | 85% | ||
| 2 | Seated Shoulder Press (Dumbbell) | 5 | 15 reps | 60% |
| 3 | Lateral Raise (Dumbbell) | 5 | 12 reps | 70% |
| 4 | Rear Delt Fly (Dumbbell) | 1 | 15 reps | 60% |
| 6 | 10 reps | 85% | ||
| 5 | Face Pull | 5 | 12 reps | 70% |
| 6 | Reverse Pec Deck | 1 | 12 reps | 70% |
| 4 | 15 reps | 60% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 12 reps | 70% |
| 6 | 10 reps | 85% | ||
| 2 | Chest Fly (Machine) | 1 | 15 reps | 1% |
| 4 | 15 reps | 60% | ||
| 3 | Incline Bench Press (Smith Machine) | 5 | 12 reps | 80% |
| 4 | Incline Chest Press (Machine) | 5 | 12 reps | 80% |
| 5 | Chest Fly (Machine) | 5 | 12 reps | 60% |
| 6 | Tricep Rope Push Down (Cable) | 7 | 12 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 12 reps | 40% |
| 3 | 10 reps | 85% | ||
| 1 | 20 reps | 30% | ||
| 2 | T-Bar Row | 1 | 12 reps | 80% |
| 3 | 10 reps | 85% | ||
| 1 | 15 reps | 60% | ||
| 3 | Seated Row (Cable) | 4 | 10 reps | 85% |
| 1 | 15 reps | 60% | ||
| 4 | Lat Pulldown (Close Grip) | 4 | 12 reps | 60% |
| 1 | 20 reps | 40% | ||
| 5 | Chest Supported Row (Machine) | 4 | 12 reps | 60% |
| 1 | 20 reps | 40% | ||
| 6 | Incline Curl (Dumbbell) | 1 | 12 reps | 60% |
| 4 | 10 reps | 80% | ||
| 7 | Hammer Curl (Dumbbell) | 5 | 15 reps | 60% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | 50% |
| 4 | 10 reps | 85% | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 12 reps | 60% |
| 4 | 10 reps | 85% | ||
| 3 | Leg Press (45 Degrees) | 5 | 12 reps | 80% |
| 4 | Hack Squat | 5 | 15 reps | 60% |
| 5 | Leg Extension | 1 | 10 reps | 80% |
| 4 | 15 reps | 60% | ||
| 6 | Lying Leg Curl | 2 | 15 reps | 60% |
| 3 | 10 reps | 80% |
Common questions
Yes, Fuckmygym 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 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.
Fuckmygym 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Fuckmygym 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
