In-Season
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 6 reps |
| 3 | Bulgarian Split Squat (Barbell) | 2 | 8 reps |
| 4 | Nordic Curl | 3 | 5 reps |
| 5 | Copenhagen Plank | 3 | 30 min |
| 6 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 8 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | 8 reps |
| 3 | Pec Deck (Machine) | 2 | 8 reps |
| 4 | Tricep Pushdown (Cable) | 2 | 10 reps |
| 5 | Shoulder Press (Machine) | 2 | 8 reps |
| 6 | Russian Twist (Dumbbell) | 3 | 15 reps |
| 7 | Ab Wheel | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | 8 reps |
| 2 | Chest Supported Row (Machine) | 2 | 8 reps |
| 3 | Cable Low Row | 2 | 8 reps |
| 4 | Preacher Curl (Dumbbell) | 2 | 10 reps |
| 5 | Rear Delt Fly (Cable) | 2 | 8 reps |
| 6 | Windshield Wipers | 3 | 12 reps |
| 7 | Dead Bug | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Box Jump | 3 | 5 reps |
| 2 | Depth Jump | 3 | 5 reps |
| 3 | Bulgarian Split Jump | 3 | 30 min |
| 4 | Trap Bar Deadlift | 2 | 4 reps |
| 5 | Hanging Leg Raise | 3 | 15 reps |
| 6 | Copenhagen Plank | 3 | 30 min |
Common questions
Yes, In-Season is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 70 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.
In-Season 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
In-Season 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
