Operation Get Hawt🔥
Revenge season=the best season
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 2 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 3 | Lateral Raise (Cable) | 3 | 10 reps |
| 4 | Overhead Extension (Dumbbell) | 3 | 10 reps |
| 5 | Good Morning | 3 | 8 reps |
| 6 | Back Extension | 3 | 8 reps |
| 7 | Russian Twist | 3 | 20 reps |
| 8 | Plank | 1 | 1 min |
| 9 | Bicycle Crunch | 2 | 20 reps |
| 10 | Side Plank | 1 | 1 min |
| 11 | Oblique Crunch | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 10 min |
| 2 | Bicep Curl (EZ Bar) | 3 | 10 reps |
| 3 | Seated Row (Cable) | 3 | 10 reps |
| 4 | Face Pull | 3 | 10 reps |
| 5 | Lunge (Barbell) | 3 | 20 reps |
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 7 | Abs Crunch (Bodyweight) | 3 | 30 reps |
| 8 | Russian Twist | 3 | 20 reps |
| 9 | Plank | 1 | 1 min |
| 10 | Leg Pull-In | 2 | 10 reps |
| 11 | Penguins 🐧 | 3 | 50 reps |
| 12 | Decline Crunch | 2 | 10 reps |
| 13 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendlay Row | 3 | 10 reps |
| 2 | Chin-Up (Assisted) | 3 | 10 reps |
| 3 | Face Pull | 4 | 10 reps |
| 4 | Lat Pulldown | 3 | 10 reps |
| 5 | Bicep Curl (Cable) | 4 | 8 reps |
| 6 | Zottman Curl | 3 | 10 reps |
| 7 | Face Away Cable Curl | 3 | 8 reps |
| 8 | Reverse Bicep Curl (cable)! | 3 | 8 reps |
| 9 | Russian Twist | 3 | 20 reps |
| 10 | Lying Leg Raise | 3 | 10 reps |
| 11 | Plank | 2 | 1 min |
| 12 | Abs Crunch (Bodyweight) | 3 | 20 reps |
| 13 | Bicycle Crunch | 3 | 20 reps |
| 14 | V-Up | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 10 reps |
| 2 | Leg Extension | 3 | 10 reps |
| 3 | Wall Sit | 3 | 1 min |
| 4 | Deadlift (Dumbbell) | 3 | 10 reps |
| 5 | Hack Squat | 3 | 8 reps |
| 6 | Hip Thrust (Dumbbell) | 3 | 8 reps |
| 7 | Bicycle Crunch | 3 | 20 reps |
| 8 | Plank | 1 | 1 min |
| 9 | V-Up | 3 | 10 reps |
| 10 | Hollow Rock | 1 | 30 sec |
| 11 | Abs Crunch (Bodyweight) | 3 | 30 reps |
| 12 | Penguins 🐧 | 4 | 50 reps |
| 13 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Straight Leg Calf Raise | 4 | 15 reps |
| 2 | Goblet Squat | 3 | 10 reps |
| 3 | Leg Press | 3 | 10 reps |
| 4 | Hamstring Curl | 3 | 10 reps |
| 5 | B-Stance Romanian Deadlift (Dumbbell) | 3 | 8 reps |
| 6 | Bulgarian Split Squat (Bodyweight) | 3 | 8 reps |
| 7 | Lying Leg Raise | 3 | 10 reps |
| 8 | Bicycle Crunch | 3 | 30 reps |
| 9 | Russian Twist | 3 | 40 reps |
| 10 | Penguins 🐧 | 4 | 50 reps |
| 11 | Cardio | 1 | 20 min |
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, Operation Get Hawt🔥 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 120 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.
Operation Get Hawt🔥 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Operation Get Hawt🔥 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
