Bircem Ubermensch
pure RAGE
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 15 reps | @10 |
| 2 | Lat Pulldown (Single Arm) | 3 | 15 reps | @10 |
| 3 | Face Pull | 3 | 15 reps | @10 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 15 reps | @10 |
| 5 | Bent Over Row (Barbell) | 3 | 15 reps | @10 |
| 6 | Bayesian Curl | 3 | 15 reps | @10 |
| 7 | Bicep Curl (EZ Bar) | 3 | 15 reps | @10 |
| 8 | Reverse Bicep Curl (EZ Bar) | 3 | 15 reps | @10 |
| 9 | Incline Curl (Dumbbell) | 3 | 15 reps | @10 |
| 10 | Bicep Curl (Machine) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 15 reps | @10 |
| 2 | T-Bar Row | 3 | 15 reps | @10 |
| 3 | Meadow Row | 3 | 15 reps | @10 |
| 4 | Seated Row (Cable) | 3 | 15 reps | @10 |
| 5 | Lat Pulldown (Close Grip) | 3 | 15 reps | @10 |
| 6 | Bayesian Curl | 3 | 15 reps | @10 |
| 7 | Bicep Curl (EZ Bar) | 3 | 15 reps | @10 |
| 8 | Incline Curl (Dumbbell) | 3 | 15 reps | @10 |
| 9 | Bicep Curl (Machine) | 3 | 15 reps | @10 |
| 10 | Reverse Bicep Curl (EZ Bar) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 15 reps | @10 |
| 2 | Hack Squat | 3 | 15 reps | @10 |
| 3 | Leg Press (45 Degrees) | 3 | 15 reps | @10 |
| 4 | Deadlift (Smith Machine) | 3 | 15 reps | @10 |
| 5 | Squat (Smith Machine) | 3 | 15 reps | @10 |
| 6 | Hip Thrust (Barbell) | 5 | 15 reps | @10 |
| 7 | Leg Curl | 3 | 15 reps | @10 |
| 8 | Rear Delt Fly (Cable) | 3 | 15 reps | @10 |
| 9 | Lateral Raise (Cable) | 3 | 15 reps | @10 |
| 10 | Shoulder Press (Plate Loaded) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 15 reps | @10 |
| 2 | Hack Squat | 3 | 15 reps | @10 |
| 3 | Leg Press (45 Degrees) | 3 | 15 reps | @10 |
| 4 | Deadlift (Smith Machine) | 3 | 15 reps | @10 |
| 5 | Squat (Smith Machine) | 3 | 15 reps | @10 |
| 6 | Hip Thrust (Barbell) | 5 | 15 reps | @10 |
| 7 | Leg Curl | 3 | 15 reps | @10 |
| 8 | Rear Delt Fly (Cable) | 3 | 15 reps | @10 |
| 9 | Lateral Raise (Cable) | 3 | 15 reps | @10 |
| 10 | Shoulder Press (Plate Loaded) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Pec Deck | 3 | 15 reps | @10 |
| 2 | Decline Bench Press (Dumbbell) | 3 | 15 reps | @10 |
| 3 | Incline Bench Press (Barbell) | 3 | 15 reps | @10 |
| 4 | Pullover (Dumbbell) | 3 | 15 reps | @10 |
| 5 | Chest Fly (Machine) | 3 | 15 reps | @10 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 15 reps | @10 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @10 |
| 8 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
| 9 | Lying Leg Raise | 3 | 15 reps | @10 |
| 10 | Side Crunch (Cable) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Pec Deck | 3 | 15 reps | @10 |
| 2 | Bench Press (Smith Machine) | 5 | 15 reps | @10 |
| 3 | Cable Crossover | 3 | 15 reps | @10 |
| 4 | Push Up | 3 | 15 reps | @10 |
| 5 | Chest Press (Machine) | 3 | 15 reps | @10 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 15 reps | @10 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @10 |
| 8 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
| 9 | Lying Leg Raise | 3 | 15 reps | @10 |
| 10 | Side Crunch (Cable) | 3 | 15 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bircem Ubermensch is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 70 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.
Bircem Ubermensch 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bircem Ubermensch 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
