Sprung 25
⚽️🏋️
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tib Raise | 3 | 30 reps | @9 |
| 2 | Single Leg Calf Raise | 3 | 15 reps | @9 |
| 3 | Lateral Lunge (Weighted) | 3 | 12 reps | @9 |
| 4 | Hip Flexor | 3 | 15 reps | @9 |
| 5 | Nordic Curl | 3 | 5 reps | @9 |
| 6 | Reverse Nordic Curl | 3 | 5 reps | @9 |
| 7 | Squat (Barbell) | 5 | 5 reps | 80% |
| 8 | Single Leg Romanian Deadlift | 2 | 8–12 reps | @8 |
| 9 | Single Leg Hip Thrust | 2 | 8–12 reps | @9 |
| 10 | Back Extension | 2 | 8–12 reps | @8 |
| 11 | Dead Hang | 3 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 5 reps | @9 |
| 2 | Dip (Weighted) | 3 | 5 reps | @9 |
| 3 | Barbell Row | 5 | 5 reps | @8.5 |
| 4 | Incline Bench Press (Barbell) | 3 | 8 reps | @9 |
| 5 | Dumbbell Row | 3 | 12 reps | @9 |
| 6 | Back Extension (Weighted) | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps | @9 |
| 2 | Seated Front Raise | 3 | 6–10 reps | @9 |
| 3 | Rear Delt Fly (Machine) | 3 | 10–15 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @9 |
| 5 | Skull Crusher (Barbell) | 4 | 8–15 reps | @9 |
| 6 | Bicep Curl (Barbell) | 4 | 8–15 reps | @9 |
| 7 | Lying Leg Raise | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tib Raise | 3 | 30 reps | @9 |
| 2 | Single Leg Calf Raise | 3 | 15 reps | @9 |
| 3 | Lateral Lunge (Weighted) | 3 | 12 reps | @9 |
| 4 | Hip Flexor | 3 | 15 reps | @9 |
| 5 | Nordic Curl | 3 | 5 reps | @9 |
| 6 | Reverse Nordic Curl | 3 | 5 reps | @9 |
| 7 | Stiff Leg Deadlift | 5 | 5 reps | 80% |
| 8 | Bulgarian Split Squat (Barbell) | 2 | 6 reps | @9 |
| 9 | Split Squat Front Foot Elevated (Smith Machine) | 2 | 15 reps | @7 |
| 10 | Pistol Squat | 2 | 8 reps | @8 |
| 11 | Dead Hang | 3 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 80% |
| 1 | 3 reps | 90% | ||
| 1 | 1 rep | 95% | ||
| 5 | 10 reps | 55% | ||
| 2 | Lat Pulldown | 2 | 6–10 reps | @9 |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 6–10 reps | @9 |
| 4 | T-Bar Row | 2 | 6–10 reps | @9 |
| 5 | Chest Supported Row (Machine) | 2 | 6–10 reps | @9 |
| 6 | Oblique Crunch | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 1 | 5 reps | 80% |
| 1 | 3 reps | 90% | ||
| 1 | 1 rep | 95% | ||
| 5 | 10 reps | 55% | ||
| 2 | Rear Delt Fly (Machine) | 3 | 10–15 reps | @9 |
| 3 | Bicep Curl (Machine) | 3 | 10–15 reps | @9 |
| 4 | V-Handle Tricep Pushdown (Cable) | 3 | 10–15 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @9 |
| 6 | Hanging Leg Raise | 3 | 10–15 reps | @9 |
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, Sprung 25 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 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 90 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.
Sprung 25 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.
Sprung 25 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.
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