MY TRAINING
Just tracking
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | 0 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Static Holds | 2 | 20–30 min | @10 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 6–8 reps | @6–9 |
| 3 | Bench Press (Barbell) | 4 | 6–8 reps | @6–9 |
| 4 | Seated Military Press (Barbell) | 3 | 8–10 reps | @6–8 |
| 5 | Dip (Weighted) | 3 | 10–15 reps | @8–9.5 |
| 6 | Lateral Raise (Cable) | 3 | 10–12 reps | @8–10 |
| 7 | Single Arm Tricep Extension (Cable) | 4 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Squat | 5 | 3 reps | @8 |
| 2 | Lateral Jump | 3 | 20 reps | @6 |
| 3 | Pendulum Squat | 4 | 5 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 1 | 6 reps | @8–9.5 |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 6 | Hip Thrust (Machine) | 3 | 10 reps | @9 |
| 7 | Nordic Curl | 3 | 4–6 reps | @8 |
| 8 | Standing Calf Raise | 3 | 12 reps | @10 |
| 9 | Stair Climber | 1 | 6–10 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 3–5 reps | @8 |
| 2 | Single Arm Row (Cable) | 4 | 6–8 reps | @8 |
| Superset | ||||
| 3A | T-Bar Row | 3 | 8–10 reps | @8 |
| 3B | Kelso Shrug (Chest Supported) | 3 | 8–10 reps | @8 |
| 4 | Rear Delt Fly (Cable) | 2 | 10 reps | @10 |
| 5 | Preacher Curl (Barbell) | 1 | 6–10 reps | @9 |
| 2 | 6–10 reps | @9.5 | ||
| 1 | 6–10 reps | @10 | ||
| 6 | Hammer Curl (Dumbbell) | 2 | 6–10 reps | @9.5 |
| 2 | 6–10 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @8 |
| 2 | Bench Press (Barbell) | 3 | 6–8 reps | @8 |
| 3 | Seated Military Press (Barbell) | 3 | 6–8 reps | @8 |
| 4 | Pull-Up (Bodyweight) | 1 | 1 rep | @6 |
| 1 | 2 reps | @6 | ||
| 1 | 3 reps | @6 | ||
| 1 | 4 reps | @6 | ||
| 1 | 5 reps | @6 | ||
| 1 | 6 reps | @6 | ||
| 1 | 7 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 1 | 9 reps | @6 | ||
| 1 | 10 reps | @6 | ||
| 5 | T-Bar Row | 4 | 8–10 reps | @8 |
| 6 | Dip (Bodyweight) | 4 | 8–12 reps | @10 |
| 7 | Tricep Extension (Cable) | 4 | 12 reps | @10 |
| 8 | Preacher Curl (EZ Bar) | 4 | 6–8 reps | @9 |
| 9 | Hammer Curl (Dumbbell) | 4 | 6–8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Power Clean | 5 | 3 reps | @6–9 |
| 2 | Deadlift (Paused) | 4 | 3 reps | @9 |
| 3 | Pendulum Squat | 4 | 6–8 reps | @6–9 |
| 4 | Stiff Leg Deadlift | 4 | 6–8 reps | @6–8 |
| 5 | Hip Thrust (Machine) | 4 | 6–10 reps | @9 |
| 6 | Hip Adductor (Machine) | 4 | 12 reps | @9 |
| 7 | Nordic Curl | 3 | 4–6 reps | @6 |
| 8 | Leg Extension | 4 | 12 reps | @8 |
| 9 | Standing Calf Raise | 4 | 10 reps | @10 |
Common questions
Yes, MY TRAINING 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 20 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.
MY TRAINING is structured around 7 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.
MY TRAINING 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
