September 2024: Road to Japan
Extensive warm-up to prep for lift. Good for casual gym-goer who is also active outside of the gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 2km Row | 1 | 0 min |
| 2 | Yoga | 1 | 0 min |
| Superset | |||
| 3A | Band Pull Apart | 2 | 20 reps |
| 3B | Dip (Bodyweight) | 2 | AMRAP |
| 3C | Pull-Up (Bodyweight) | 2 | AMRAP |
| 3D | Lunge (Bodyweight) | 2 | AMRAP |
| 4 | Overhead Press (Barbell) | 3 | 0 reps |
| Superset | |||
| 5A | Seated Overhead Press (Dumbbell) | 3 | 0 reps |
| 5B | Couch Stretch with Reachovers | 2 | AMRAP |
| 6 | Push Up | 3 | 5–10 reps |
| 7 | Russian Twist | 3 | 0 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 10 min |
| 2 | Yoga | 1 | 10 min |
| Superset | |||
| 3A | Dip (Bodyweight) | 3 | AMRAP |
| 3B | Pull-Up (Bodyweight) | 3 | AMRAP |
| 3C | Lunge (Bodyweight) | 3 | AMRAP |
| 4 | Kroc Row | 3 | 0 reps |
| 5 | Chest Supported Row (Machine) | 3 | 0 reps |
| 6 | Bicep Curl (EZ Bar) | 4 | 0 reps |
| Superset | |||
| 7A | Power Shrug | 3 | 0 reps |
| 7B | Hammer Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Run | 1 | 8 min | — |
| 1B | Yoga | 1 | 10 min | — |
| 1C | Dip (Bodyweight) | 3 | AMRAP | — |
| 1D | Pull-Up (Bodyweight) | 3 | AMRAP | — |
| 1E | Lunge (Bodyweight) | 3 | AMRAP | — |
| 2 | Bench Press (Barbell) | 1 | 5–10 reps | @6 |
| 1 | 5–10 reps | @6.5 | ||
| 1 | 5–10 reps | @7 | ||
| 1 | 5–10 reps | @8 | ||
| 3 | Chest Fly (Cable) | 3 | 10–20 reps | — |
| Superset | ||||
| 4A | Push Up | 3 | 5 reps | — |
| 4B | Lying Leg Raise | 3 | 20 reps | — |
| 5 | Tricep Rope Push Down (Cable) | 4 | 12 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 4 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 10 min |
| 2 | Walking Lunge | 3 | 20 reps |
| 3 | Kettlebell Swing | 3 | 10–20 reps |
| 4 | Farmer's Walk (Weighted) | 3 | 1 min |
| 5 | Hamstring Curl | 3 | 12 reps |
| 6 | Calf Raise (Leg Press) | 3 | 10–20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, September 2024: Road to Japan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.
September 2024: Road to Japan is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
September 2024: Road to Japan 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
