Road to 90
Anything less than 90 is eyewash. Can you call anything above 90 "90poo"? No, that's eyewash. THROW HARD, THROW 90.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bands | 1 | 5 min | @2 |
| 2 | Lying Chest Pass Med Ball Throw | 3 | 8 reps | @4 |
| 3 | Arm Circle | 1 | 1 min | @2 |
| 4 | Plank to Push Up | 2 | 10 reps | @4 |
| 5 | Push Press (Barbell) | 2 | 5 reps | @6 |
| 1 | 5 reps | @7 | ||
| 1 | 5 reps | @8 | ||
| 6 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @6 |
| 1 | 8 reps | @7 | ||
| 7 | Chest Fly (Cable) | 1 | 12 reps | @4 |
| 1 | 12 reps | @5 | ||
| 1 | 12 reps | @6 | ||
| 8 | Overhead Press (Dumbbell) | 3 | 10 reps | @5 |
| 9 | Tricep Rope Push Down (Cable) | 1 | 15 reps | @6 |
| 2 | 15 reps | @7 | ||
| 10 | Plyo Push Ups | 3 | 6 reps | @8 |
| 11 | Med Ball Slam | 2 | 5 reps | @7 |
| 1 | 5 reps | @6 | ||
| 12 | Cool Down | 1 | 10 min | @3 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min | @4 |
| 2 | Band Pull Apart | 1 | 20 reps | @3 |
| 3 | Scapular Push Up | 1 | 20 reps | @4 |
| 4 | Wide Grip Lat Pulldown | 1 | 6–8 reps | @5 |
| 2 | 6–8 reps | @6 | ||
| 1 | 6–8 reps | @7 | ||
| 5 | Seated Row (Cable) | 3 | 10 reps | @7 |
| 6 | Shrug (Barbell) | 3 | 12 reps | @5 |
| 7 | Rear Delt Fly (Machine) | 3 | 12 reps | @6 |
| 8 | Hammer Curl (Dumbbell) | 3 | 10 reps | @6 |
| 9 | Bicep Curl (EZ Bar) | 3 | 12 reps | @5 |
| 10 | Shoulder YTWL | 3 | 10 reps | @5 |
| 11 | Bands | 1 | 5 min | @2 |
| 12 | Cool Down | 1 | 10 min | @3 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bands | 1 | 5 min | @2 |
| 2 | Stretching | 1 | 10 min | @2 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Run | 1 | 10 min | @5 |
| 2 | Lateral Banded Walk | 1 | 2 min | @5 |
| 3 | Jump Squat | 2 | 10 reps | @6 |
| 4 | Trap Bar Deadlift | 2 | 5 reps | @6 |
| 2 | 5 reps | @7 | ||
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @7 |
| 6 | Hip Thrust (Barbell) | 3 | 12 reps | @6 |
| 7 | Lunge (Bodyweight) | 3 | 20 reps | @3 |
| 8 | Box Jump | 1 | 3 reps | @6 |
| 9 | Hill Sprint | 1 | 15 reps | @6 |
| 1 | 15 reps | @8 | ||
| 2 | 15 reps | @9 | ||
| 10 | Stretching | 1 | 5 min | @3 |
| 11 | Foam Roll | 1 | 3 min | @2 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 1 | 2 min | @2 |
| 2 | Inchworm | 1 | 1 min | @2 |
| 3 | Hip Openers | 1 | 2 min | @2 |
| Superset | ||||
| 4A | Wood Chop | 3 | 10 reps | @5 |
| 4B | Pallof Press | 3 | 12 reps | @7 |
| 4C | Hanging Knee Raise | 3 | 15 reps | @6 |
| 4D | Plank to Push Up | 3 | 10 reps | @5 |
| 5 | Bench Press (Dumbbell) | 3 | 8 reps | @6 |
| 6 | Arnold Press | 1 | 10 reps | @5 |
| 1 | 10 reps | @6 | ||
| 1 | 10 reps | @7 | ||
| 7 | Lat Pulldown | 3 | 12 reps | @6 |
| 8 | Chest Fly (Machine) | 3 | 15 reps | @5 |
| 9 | Tricep Rope Push Down (Cable) | 2 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 10 | Agility Ladder | 2 | 3 reps | @7 |
| 11 | Run | 1 | 5 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min | @4 |
| 2 | A Skip | 2 | 1 min | @3 |
| 3 | Butt Kicks | 1 | 1 min | @3 |
| 4 | 100m Sprint | 6 | 1 min | 75% |
| 5 | Bike Sprints | 6 | 0.5 min | 100% |
| 6 | Sprint | 6 | 40 reps | 90% |
| 7 | Agility Ladder | 2 | 3 reps | @8 |
| 8 | 5 10 5, Side Shuffles | 3 | 2 reps | @8 |
| 9 | Cone Drills | 3 | 1 min | @7 |
| 10 | Hanging Knee Raise | 2 | 15 reps | @5 |
| 11 | Plank to Push Up | 3 | 10 reps | @5 |
| 12 | Bands | 1 | 10 min | @3 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Plyo Balls | 1 | 20 min | @4 |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Road to 90 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 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 100 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.
Road to 90 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Road to 90 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
