Ashish Personal Training Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 15 reps |
| 2 | Bent Over Row (Barbell) | 3 | 12 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 8 reps |
| 4 | Lat Pulldown (Close Grip) | 3 | 20 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| 6 | Shrug (Trap Bar) | 3 | 12 reps |
| 7 | Bicep Curl (Barbell) | 3 | 10 reps |
| 8 | Bicep Curl (Cable) | 3 | 20 reps |
| 9 | V-Handle Tricep Pushdown (Cable) | 4 | 20 reps |
| 10 | Hanging Leg Raise | 3 | 20 reps |
| 11 | Wrist Curl Cable | 3 | 20 reps |
| 12 | Reverse Wrist Curl (Barbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 6 reps |
| 2 | Hack Squat | 3 | 12 reps |
| 3 | Leg Extension | 3 | 20 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 6 | Hyperextension | 4 | 15 reps |
| 7 | Calf Raise (Bodyweight) | 4 | 25 reps |
| 8 | Calf Raise (Leg Press) | 4 | 20 reps |
| 9 | Plank | 2 | — |
| 10 | Wrist Curl Cable | 4 | 20 reps |
| 11 | Plate Pinch | 3 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 4 | 8 reps |
| 2 | Cable Crossover | 3 | 15 reps |
| 3 | Chest Fly (Machine) | 3 | 15 reps |
| 4 | Pull-Up (Weighted) | 4 | 10 reps |
| 5 | Single Arm High Row (Cable) | 3 | 15 reps |
| 6 | Shoulder Press (Machine) | 3 | 15 reps |
| 7 | Rear Delt Fly (Dumbbell) | 4 | 20 reps |
| 8 | Hammer Curl | 3 | 8 reps |
| 9 | Preacher Curl (Dumbbell) | 3 | 12 reps |
| 10 | French Press | 3 | 10 reps |
| 11 | Tricep Extension (Machine) | 3 | 15 reps |
| 12 | Abs-Roller | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 10 reps |
| 2 | Lunge (Barbell) | 3 | 12 reps |
| 3 | Hamstring Curl | 4 | 15 reps |
| 4 | Seated Hamstring Curl | 3 | 15 reps |
| 5 | Good Morning | 3 | 12 reps |
| 6 | Pistol Squat | 3 | 15 reps |
| 7 | Calf Raise (Bodyweight) | 4 | 25 reps |
| 8 | Calf Raise (Leg Press) | 4 | 20 reps |
| 9 | Farmer's Walk (Weighted) | 2 | — |
| 10 | Face Pull | 3 | 15 reps |
| 11 | Abs Crunch (Machine) | 3 | 25 reps |
| 12 | Dead Hang | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8 reps |
| 2 | Shoulder Press (Plate Loaded) | 4 | 8 reps |
| Superset | |||
| 3A | Push Up | 3 | 20 reps |
| 3B | Dip (Weighted) | 3 | 10 reps |
| 4 | One Arm Lateral Raise (Cable) | 4 | 15 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| 6 | Lat Pulldown | 4 | 15 reps |
| 7 | Shrug (Trap Bar) | 4 | 12 reps |
| 8 | Cable Angled Shrug | 3 | 12 reps |
| 9 | 21s (EZ Bar) | 4 | — |
| 10 | Single Arm Pushdown | 3 | 12 reps |
| 11 | Tricep Kickback | 3 | 12 reps |
| 12 | Smith Machine Abs | 4 | 12 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, Ashish Personal Training Program 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 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.
Ashish Personal Training Program 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ashish Personal Training Program 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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