Hardware Training
Bodybuilding focus with strength peak week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3–5 reps | @10 |
| 2 | Pull-Up (Assisted) | 2 | AMRAP | @10 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 6–8 reps | @10 |
| 4 | Seated Row (Cable) | 2 | 8–10 reps | @10 |
| 5 | Chest Fly (Machine) | 2 | 8–12 reps | @10 |
| 6 | Skull Crusher (Barbell) | 2 | 8–10 reps | @10 |
| 7 | Bicep Curl (EZ Bar) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps | @10 |
| 2 | Glute-Ham Raise | 2 | AMRAP | @10 |
| 3 | Leg Extension | 2 | 8–10 reps | @10 |
| 4 | Seated Hamstring Curl | 2 | 8–10 reps | @10 |
| 5 | Standing Calf Raise | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Plank | 3 | 2 min | @9 |
| 2 | Abs Crunch (Bodyweight) | 3 | AMRAP | @10 |
| 3 | Leg Raise (Captain's Chair) | 3 | AMRAP | @10 |
| 4 | Jog | 1 | 30 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 10–12 reps | @10 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @10 |
| 3 | Standing Pullover (Cable) | 3 | 12–15 reps | @10 |
| 4 | Chest Fly (Machine) | 2 | 12–15 reps | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 2 | 10–12 reps | @10 |
| 6 | Shrug (Trap Bar) | 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 3 | 10–12 reps | @10 |
| 2 | Single Arm Tricep Extension (Cable) | 2 | 10–12 reps | @10 |
| 3 | Incline Curl (Dumbbell) | 3 | 18–12 reps | @10 |
| 4 | Hammer Curl (Dumbbell) | 2 | 10–12 reps | @10 |
| 5 | Lateral Raise (Machine) | 3 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–5 reps | @10 |
| 2 | Hack Squat | 2 | 8–10 reps | @10 |
| 3 | Hamstring Curl | 2 | 12–15 reps | @10 |
| 4 | Leg Extension | 2 | 12–15 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 12–15 reps | @10 |
| 6 | Standing Calf Raise | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Plank | 3 | 2 min | @9 |
| 2 | Abs Crunch (Bodyweight) | 3 | AMRAP | @10 |
| 3 | Leg Raise (Captain's Chair) | 3 | AMRAP | @10 |
| 4 | Jog | 1 | 30 min | @6 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hardware 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 13 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 50 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.
Hardware 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hardware 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
