Đạt
Transform your physique in just 18 weeks with Đạt—your journey to building strength and confidence starts here, one rep at a time.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 12 reps | @7 |
| 2 | Bench Press (Dumbbell) | 3 | 12 reps | — |
| 3 | Chest Fly (Dumbbell) | 3 | 15 reps | — |
| 4 | Tricep Dip (Bodyweight) | 3 | 12 reps | — |
| 5 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | — |
| 6 | Plank | 3 | 45 min | — |
| 7 | Decline Crunch | 3 | 20 reps | — |
| 8 | Arnold Press | 3 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dumbbell Row | 4 | 10 reps |
| 2 | Deadlift (Dumbbell) | 3 | 10 reps |
| 3 | Straight Arm Pulldown | 3 | 12 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 6 | Leg Raise (Captain's Chair) | 3 | 15 reps |
| 7 | Bicycle Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| 2 | Standing Shoulder Press (Dumbbell) | 4 | 10 reps |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| 4 | Shrug (Dumbbell) | 3 | 15 reps |
| 5 | Jump Squat | 3 | 40 min |
| 6 | Plank with Shoulder Taps | 3 | 40 min |
| 7 | Mountain Climber | 3 | 40 min |
| 8 | Jump Switch Lunge | 3 | 40 min |
| 9 | Plank to Push Up | 3 | 40 min |
| 10 | Burpee (No Push Up) | 3 | 40 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 1 | 0 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 0 reps |
| 3 | Romanian Deadlift (Dumbbell) | 1 | 0 reps |
| 4 | Glute Bridge Hold | 1 | 0 min |
| 5 | Calf Raise (Machine) | 1 | 0 reps |
| 6 | Russian Twist (Dumbbell) | 3 | 20 reps |
| 7 | Plank Twist | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 20 reps |
| 2 | Arnold Press | 3 | 10 reps |
| 3 | Upright Row (Cable) | 3 | 12 reps |
| 4 | Push Up (Incline) | 3 | 15 reps |
| 5 | Lateral Raise (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Squat | 4 | 45 min |
| 2 | Mountain Climber | 4 | 45 reps |
| 3 | Dumbbell Clean Press | 4 | 45 min |
| 4 | Reverse Lunge (Barbell) | 4 | 15 reps |
| 5 | Push Up | 4 | 45 min |
| 6 | Burpee | 4 | 45 min |
| 7 | Plank | 4 | 45 min |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Đạt is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.
Đạt 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Đạt 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
