Primus Formula
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl)) | 3 | 10 reps |
| 2 | Close Grip Cable Row | 3 | 15 reps |
| 3 | Lat Pulldown | 3 | 15 reps |
| 4 | Face Pull | 3 | 15 reps |
| 5 | Seated Forearm Curl | 3 | 20 reps |
| 6 | Cable Forearm Nya Nyas | 3 | 15 reps |
| 7 | Back Extension | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 10 reps |
| 2 | Bench Static Holds | 1 | 3 reps |
| 3 | Dip (Bodyweight) | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) Side + Front | 3 | 15 reps |
| 5 | Chest Fly (Machine) Hold Last Rep | 3 | 15 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wall Sit | 2 | 1.5 min |
| 2 | Squat (Barbell) | 3 | 12 reps |
| 3 | Quad Extension (Single Leg -> Both Legs) | 3 | 12 reps |
| 4 | Hamstring Curl | 4 | 15 reps |
| 5 | Seated Calf Raise On Leg Press | 3 | 15 reps |
| 6 | Hip Adductor (Static Hold Last Rep) | 2 | AMRAP |
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, Primus Formula 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 40 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.
Primus Formula is structured around 3 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.
Primus Formula 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
