Poor Man's Therapy
Therapy is too costly man so I made this program to keep me sane and maybe help get jacked while I'm at it. 🤷♂️
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 20 reps | @5 |
| 1 | 7 reps | @9 | ||
| 1 | 7 reps | @10 | ||
| 2 | Seated Row (Cable) | 1 | 7 reps | @5 |
| 1 | 7 reps | @10 | ||
| 1 | 7 reps | @10 | ||
| 3 | Reverse Pec Deck | 1 | 20 reps | @5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 4 | Standing Pullover (Cable) | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 1 | 12 reps | @10 | ||
| 5 | Preacher Curl (Machine) | 1 | 20 reps | @5 |
| 1 | 7 reps | @9 | ||
| 1 | 7 reps | @10 | ||
| 6 | Behind The Back Single Arm Cable Bicep Curl | 1 | 20 reps | @5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 20 reps | @5 |
| 1 | 7 reps | @9 | ||
| 1 | 7 reps | @9 | ||
| 2 | Shoulder Press (Plate Loaded) | 1 | 20 reps | @5 |
| 1 | 7 reps | @9 | ||
| 1 | 7 reps | @10 | ||
| 3 | Lateral Raise (Cable) | 1 | 20 reps | @5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 4 | Tricep Pushdown (Cable) | 1 | 20 reps | @5 |
| 1 | 7 reps | @9 | ||
| 1 | 7 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 20 reps | @5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 6 | Pec Deck (Machine) | 1 | 20 reps | @5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 15 reps | @5 |
| 1 | 5 reps | @9 | ||
| 1 | 5 reps | @9 | ||
| 2 | Hip Thrust (Machine) | 1 | 20 reps | @5 |
| 1 | 7 reps | @9 | ||
| 1 | 7 reps | @9 | ||
| 3 | Leg Extension | 1 | 20 reps | @5 |
| 1 | 7 reps | @9 | ||
| 1 | 7 reps | @9 | ||
| 4 | Leg Curl | 1 | 20 reps | @5 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 5 | Hip Abductor (Machine) | 1 | 20 reps | @5 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 6 | Calf Raise (Leg Press) | 1 | 20 reps | @5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 20 reps | @5 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 2 | Seated Wide-Grip Row (Cable) | 1 | 20 reps | @5 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 3 | Incline Bench Press (Smith Machine) | 1 | 20 reps | @5 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 4 | Face Pull | 1 | 20 reps | @5 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @9 | ||
| 5 | Lateral Raise (Cable) | 1 | 20 reps | @5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 6 | Preacher Curl (Machine) | 1 | 20 reps | @5 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 7 | Overhead Extension (Dumbbell) | 1 | 20 reps | @5 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 15 reps | @5 |
| 1 | 5 reps | @9 | ||
| 1 | 5 reps | @9 | ||
| 2 | Hip Thrust (Machine) | 1 | 20 reps | @5 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 3 | Hip Adductor (Machine) | 1 | 20 reps | @5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 4 | Calf Raise (Leg Press) | 1 | 20 reps | @5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 5 | Decline Crunch | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 6 | Lying Leg Curl | 1 | 20 reps | @5 |
| 1 | 7 reps | @9 | ||
| 1 | 7 reps | @9 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Poor Man's Therapy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 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.
Poor Man's Therapy 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Poor Man's Therapy 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
