Owen’s anabolic
This is my personal program that I’ve been using to get me from 155 pounds to 210 pounds
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 4 | 12 reps | @7.5 |
| 2 | Incline Curl (Dumbbell) | 3 | 12 reps | @7.5 |
| 1 | 12 reps | @9.5 | ||
| 3 | Preacher Curl (EZ Bar) | 1 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 4 | Overhead Tricep Extension (Cable) | 1 | 12 reps | @6.5 |
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @9.5 | ||
| 5 | Lying Bicep Curl | 1 | 16 reps | @6.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 6 reps | @9.5 | ||
| 6 | Hammer Curl | 2 | 10 reps | @9.5 |
| 7 | Dips Between Chairs | 1 | 25 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3 reps | @8.5 |
| 2 | Squat (Barbell) | 2 | 8 reps | @8 |
| 3 | Leg Press (45 Degrees) | 4 | 12 reps | @8.5 |
| 4 | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @8.5 | ||
| 1 | 4 reps | @9.5 | ||
| 5 | Leg Extension | 2 | 100 reps | @10 |
| 6 | Lying Leg Curl | 3 | 12 reps | @8.5 |
| 7 | Hip Abductor (Machine) | 2 | 20 reps | @8.5 |
| 8 | Hip Adductor (Machine) | 2 | 20 reps | @8.5 |
| 9 | Romanian Deadlift (Barbell) | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3 reps | @8.5 |
| 2 | Bench Press (Barbell) | 2 | 8 reps | @7.5 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8.5 |
| 4 | Chest Fly (Machine) | 2 | 20 reps | @8 |
| 5 | Pullover (Machine) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8.5 | ||
| 6 | Incline Chest Press (Machine) | 3 | 10 reps | @8.5 |
| 7 | Dip (Bodyweight) | 2 | 20 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @9 |
| 2 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @7.5 |
| 3 | Front Raise | 3 | 12 reps | @8.5 |
| 4 | Rear Delt Fly (Machine) | 3 | 20 reps | @7.5 |
| 5 | High Pull | 3 | 8 reps | @8 |
| 6 | Single Arm Pushdown | 3 | 12 reps | @7.5 |
| 7 | Skull Crusher (Dumbbell) | 3 | 12 reps | @7.5 |
| 8 | Seated Dip (Machine) | 3 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 8 reps | @8.5 |
| 2 | Single Arm Iso Row | 4 | 12 reps | @8.5 |
| 3 | ISO Low Row | 1 | 12 reps | @6.5 |
| 3 | 8 reps | @8.5 | ||
| 4 | Seated Row (Cable) | 3 | 8 reps | @8.5 |
| 5 | Lat Pulldown (Close Grip) | 2 | 10 reps | @8.5 |
| 6 | Lat Pulldown | 2 | 10 reps | @8.5 |
| 7 | Pull-Up (Band) | 1 | 1000 reps | @10 |
| Superset | ||||
| 8A | Hammer Curl (Cable) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @6.5 | ||
| 8B | Bicep Curl (Cable) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @6.5 | ||
| 9 | Shrug Smith Behind The Back | 1 | 20 reps | @6.5 |
| 1 | 15 reps | @8.5 | ||
| 1 | 10 reps | @9.5 | ||
Common questions
Yes, Owen’s anabolic 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 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.
Owen’s anabolic 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Owen’s anabolic 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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