Tomorrow War
Boom, Roasted.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Neutral Grip, Bodyweight) | 1 | 0 reps | — |
| 1B | Inch Worm + Push Up | 1 | 0 reps | — |
| 1C | Lying Leg Raise | 1 | 0 reps | — |
| 1D | Arm Circle | 1 | 0 reps | — |
| 1E | Reverse Plank | 1 | 0 min | — |
| Superset | ||||
| 2A | Weight Vest Pull Up | 2 | 5–8 reps | @8.5 |
| 1 | 4–6 reps | @8.5 | ||
| 2B | Dip (Weighted) | 2 | 5–8 reps | @8 |
| 1 | 4–6 reps | @8.5 | ||
| Superset | ||||
| 3A | T-Bar Row | 3 | 12 reps | @9.5 |
| 3B | Incline Bench Press (Barbell) | 2 | 6–10 reps | @8 |
| 1 | 6–8 reps | @8.5 | ||
| Superset | ||||
| 4A | Push Up (Weighted) | 1 | 6–10 reps | @7.5 |
| 1 | 6–10 reps | @8 | ||
| 1 | 6–10 reps | @8.5 | ||
| 1 | 6–10 reps | @10 | ||
| 4B | Landmine Twist | 2 | 10–12 reps | @7 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8.5 | ||
| Superset | ||||
| 5A | Neck Extension | 1 | 15–20 reps | @7.5 |
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @8.5 | ||
| 5B | Neck Flexion | 1 | 15–20 reps | @7 |
| 1 | 15–20 reps | @7.5 | ||
| 1 | 15–20 reps | @8 | ||
| Superset | ||||
| 6A | Farmer's Walk (Weighted) | 10 | 1 rep | @10 |
| 6B | Sled Pull | 1 | 0 min | @8 |
| 9 | 1 min | @8 | ||
| 7 | Yoga | 1 | 30 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 60 min |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Bodyweight) | 1 | 20–40 reps | — |
| 1B | Split Squat (Bodyweight) | 1 | 10–20 reps | — |
| 1C | Cossack Squat | 2 | 10–20 reps | — |
| 1D | Sissy Squat | 2 | 10–15 reps | — |
| 1E | Jump Squat | 2 | 10 reps | — |
| 1F | Split Squat Jump | 2 | 10 reps | — |
| 2 | Cambered Bar Squat | 1 | 5 reps | @6 |
| 1 | 5 reps | @7 | ||
| 1 | 5 reps | @7.5 | ||
| 2 | 5 reps | @8 | ||
| 3 | Romanian Deadlift (Trap Bar) | 1 | 5 reps | @6.5 |
| 1 | 5 reps | @7 | ||
| 1 | 5 reps | @7.5 | ||
| 2 | 5 reps | @8 | ||
| 4 | Front Squat (Dumbbell) | 4 | 12–15 reps | @8 |
| 5 | Hip Thrust (Barbell) | 2 | 10–12 reps | @7.5 |
| 2 | 10–12 reps | @8 | ||
| Superset | ||||
| 6A | Decline Sit Up (Bodyweight) | 3 | 10–15 reps | @9 |
| 6B | Hamstring Curl | 3 | 10–15 reps | @9 |
| Superset | ||||
| 7A | Pallof Press | 1 | 10–12 reps | @7 |
| 1 | 10–12 reps | @7.5 | ||
| 1 | 10–12 reps | @8 | ||
| 7B | Hanging Leg Raise | 2 | 10–12 reps | @7 |
| 1 | 10–12 reps | @8 | ||
| Superset | ||||
| 8A | Sled Pull | 3 | 1 min | @7 |
| 1 | 1 min | @8 | ||
| 8B | Loaded Carry | 1 | 0 min | @7 |
| 2 | 1 min | @7 | ||
| 1 | 1 min | @8 | ||
| 9 | Yoga | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Stretching | 1 | 2 min | — |
| 1B | Jump Squat | 1 | 1 min | — |
| 1C | Jumping Jack | 1 | 1 min | — |
| 1D | Jump Switch Lunge | 1 | 1 min | — |
| 2 | Single Arm Kettlebell Swing | 4 | 15 reps | @6.5 |
| 3 | Snatch (Kettlebell) | 4 | 5 reps | @7.5 |
| 4 | Bear Crawl | 4 | 1 min | — |
| 5 | Drag | 4 | 1 min | @10 |
| 6 | Stretching | 1 | 10 min | — |
| Superset | ||||
| 7A | Stretching | 1 | 15 min | — |
| 7B | Yoga | 1 | 15 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Loaded Carry | 1 | 1 rep | @6 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Tomorrow War is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage 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 80 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.
Tomorrow War is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Tomorrow War 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
