Endure & Conquer
Work with intensity. Train with power.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Arm Circle | 2 | 15 reps |
| 1 | 0 reps | ||
| 2 | Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Incline Fly Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Overhead Extension (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Close Grip Bench Press (Smith Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Sit Up | 1 | 15 reps |
| 1 | 18 reps | ||
| 1 | 20 reps | ||
| 9 | Lying Leg Raise | 1 | 15 reps |
| 1 | 18 reps | ||
| 1 | 20 reps | ||
| 10 | Spiderman Crunches | 1 | 15 reps |
| 1 | 18 reps | ||
| 1 | 20 reps | ||
| 11 | Wood Chop | 2 | 15 reps |
| 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | World's Greatest Stretch | 2 | 10 reps |
| 2 | Seated Spinal Stretch | 2 | 1 min |
| 3 | Supine Spinal Twist Stretch | 2 | 1 min |
| 4 | Lat Pulldown | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Bent Over Row (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Shrug (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Standing Pullover (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Barbell Biceps Curl: | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Couch Stretch with Reachovers | 3 | 12 reps |
| 2 | Hamstring Stretch with Rotation | 2 | 12 reps |
| 3 | Hip Flexor Stretch | 1 | 15 min |
| 4 | Squat (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Good Morning | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Stiff Leg Deadlift | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Box Jump | 3 | 12 reps |
| 8 | Seated Calf Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 20 reps |
| 2 | Military Press (Barbell) | 3 | 20 reps |
| 3 | Cable Crossover | 3 | 20 reps |
| 4 | Skull Crusher (Dumbbell) | 3 | 20 reps |
| 5 | Shoulder Press (Machine) | 3 | 20 reps |
| 6 | Tricep Bench Dips | 3 | 20 reps |
| 7 | Sit Up | 3 | 15 reps |
| 8 | Lying Leg Raise | 3 | 15 reps |
| 9 | Spiderman Crunches | 3 | 15 reps |
| 10 | Wood Chop | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Underhand Lat Pulldown | 3 | 20 reps |
| 2 | Single Arm Row (Dumbbell) | 3 | 20 reps |
| 3 | Shrug (Dumbbell) | 3 | 20 reps |
| 4 | Hammer Curl | 3 | 20 reps |
| 5 | Spider Curl | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 20 reps |
| 2 | Lunge (Dumbbell) | 3 | 20 reps |
| 3 | Leg Extension | 3 | 20 reps |
| 4 | Lying Leg Curl | 3 | 20 reps |
| 5 | Glute Bridge (Barbell) | 3 | 20 reps |
| 6 | Standing Calf Raise | 3 | 20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Endure & Conquer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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.
Endure & Conquer 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Endure & Conquer 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
