New Routine
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dumbell Bench Press | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 1B | Chest Fly (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 2B | Lateral Raise (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 3A | Skull Crusher (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 3B | Tricep Kickback | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 4A | Seated Shoulder Press (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 4B | Overhead Tricep Extension (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 5A | Standing Calf Raise | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5B | Plank | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5C | Russian Twist | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5D | Goblet Squat | 1 | — |
| 1 | — | ||
| 1 | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pullover (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 1B | Chest Supported Row (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 2A | 21s (EZ Bar) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 2B | Romanian Deadlift (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 3A | Single Arm Row (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 3B | Shrug (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 4A | Incline Curl (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 4B | Hammer Curl (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 5A | Dead Bug | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5B | Hip Thrust (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5C | Grips Strength | 1 | — |
| 1 | — | ||
| 1 | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dumbell Bench Press | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 1B | Single Arm Row (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 1C | Overhead Tricep Extension (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 2A | Hammer Curl (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 2B | Lateral Raise (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 3A | Goblet Squat | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 3B | Hip Thrust (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 4A | Dead Bug | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 4B | Romanian Deadlift (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 4C | Plank | 1 | — |
| 1 | — | ||
| 1 | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dumbell Bench Press | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 1B | Chest Fly (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 2B | Lateral Raise (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 3A | Skull Crusher (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 3B | Tricep Kickback | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 4A | Seated Shoulder Press (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 4B | Overhead Tricep Extension (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 5A | Standing Calf Raise | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5B | Plank | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5C | Russian Twist | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5D | Goblet Squat | 1 | — |
| 1 | — | ||
| 1 | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pullover (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 1B | Chest Supported Row (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 2A | 21s (EZ Bar) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 2B | Romanian Deadlift (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 3A | Single Arm Row (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 3B | Shrug (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 4A | Incline Curl (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 4B | Hammer Curl (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 5A | Dead Bug | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5B | Hip Thrust (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 5C | Grips Strength | 1 | — |
| 1 | — | ||
| 1 | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dumbell Bench Press | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 1B | Single Arm Row (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 1C | Overhead Tricep Extension (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 2A | Hammer Curl (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 2B | Lateral Raise (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 3A | Goblet Squat | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 3B | Hip Thrust (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 4A | Dead Bug | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 4B | Romanian Deadlift (Dumbbell) | 1 | — |
| 1 | — | ||
| 1 | — | ||
| 4C | Plank | 1 | — |
| 1 | — | ||
| 1 | — | ||
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, New Routine 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 dumbbell only. 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.
New Routine 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
New Routine 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
