Death by 1000 reps
Transform your physique with relentless reps—sculpt your body and push your limits in just 4 weeks of intense training.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 50 reps | @6 |
| 2 | Leg Curl | 4 | 50 reps | @6 |
| 3 | Leg Press | 4 | 50 reps | @6 |
| 4 | Calf Raise (Leg Press) | 4 | 50 reps | @6 |
| 5 | Cable Crunch | 4 | 50 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 50 reps | @6 |
| 2 | Incline Bench Press (Barbell) | 4 | 50 reps | @6 |
| 3 | Chest Fly (Machine) | 4 | 50 reps | @6 |
| 4 | Pullover (EZ Bar) | 4 | 50 reps | @6 |
| 5 | Reverse Abs Crunch (Bodyweight) | 4 | 50 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 4 | 50 reps | @6 |
| 2 | Lateral Raise (Dumbbell) | 4 | 50 reps | @6 |
| 3 | Front Raise | 4 | 50 reps | @6 |
| 4 | Shrug (Dumbbell) | 4 | 50 reps | @6 |
| 5 | Hanging Leg Raise | 4 | 50 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 50 reps | @6 |
| 2 | Chest Supported Row (Machine) | 4 | 50 reps | @6 |
| 3 | Single Arm Iso Row | 4 | 50 reps | @6 |
| 4 | Rear Delt Fly (Machine) | 4 | 50 reps | @6 |
| 5 | Cable Crunch | 4 | 50 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 4 | 50 reps | @6 |
| 2 | Hammer Curl (Dumbbell) | 4 | 50 reps | @6 |
| 3 | Tricep Extension (Cable) | 4 | 50 reps | @6 |
| 4 | Overhead Tricep Extension (Cable) | 4 | 50 reps | @6 |
| 5 | Reverse Bicep Curl (EZ Bar) | 4 | 50 reps | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Death by 1000 reps is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 70 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.
Death by 1000 reps 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Death by 1000 reps 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
