Asher’s training program
Transform your strength and endurance over 18 weeks with Asher’s program—90 days of commitment for real, lasting results. Let’s get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 2 | 8–12 reps | @10 |
| 2 | Leg Extension | 2 | 5–10 reps | @10 |
| 3 | Hack Squat | 2 | 5–10 reps | @10 |
| 4 | Seated Hamstring Curl | 2 | 5–10 reps | @10 |
| 5 | Single Leg Press | 2 | 5–10 reps | @10 |
| 6 | Hip Abductor (Machine) | 2 | 8–12 reps | @10 |
| 7 | Cable Crunch | 2 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 8–10 reps | @10 |
| 2 | T-Bar Row | 2 | 5–10 reps | @10 |
| 3 | Seated Row (Machine) | 2 | 5–10 reps | @10 |
| 4 | Reverse Pec Deck | 2 | 8–12 reps | @10 |
| 5 | Shrug (Dumbbell) | 2 | 8–12 reps | @10 |
| 6 | Preacher Curl (Machine) | 2 | 5–10 reps | @10 |
| 7 | Hammer Curl (Cable) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 2 | 8–12 reps | @10 |
| 2 | Stiff Leg Deadlift | 2 | 5–10 reps | @10 |
| 3 | Seated Hamstring Curl | 2 | 5–10 reps | @10 |
| 4 | Leg Extension | 2 | 5–10 reps | @10 |
| 5 | Leg Press (45 Degrees) | 2 | 5–10 reps | @10 |
| 6 | Cable Crunch | 2 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–3 reps | @10 |
| 2 | 5–10 reps | @10 | ||
| 2 | Pec Deck (Machine) | 2 | 5–10 reps | @10 |
| 3 | Wide Grip Lat Pulldown | 2 | 5–10 reps | @10 |
| 4 | T-Bar Row | 2 | 5–10 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 5–10 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @10 |
| 7 | Preacher Curl (Machine) | 2 | 5–10 reps | @10 |
| 8 | Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 5–10 reps | @10 |
| 2 | Pec Deck (Machine) | 2 | 5–10 reps | @10 |
| 3 | Chest Press (Machine) | 1 | 5–10 reps | @10 |
| 4 | Shoulder Press (Machine) | 2 | 5–10 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @10 |
| 6 | JM Press (Smith Machine) | 2 | 5–10 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 2 | 8–10 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Asher’s training 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 18 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 180 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.
Asher’s training 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Asher’s training 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.
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