Question 1

Is Ryan Does Lift free?

Accepted Answer

Yes, Ryan Does Lift 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.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

Ryan Does Lift 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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

Ryan Does Lift 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.

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Close Grip)	2	8 reps	@10
2	T-Bar Row	2	8 reps	—
3	Stiff Leg Deadlift	2	10 reps	@9
4	Bicep Curl (Barbell)	2	12 reps	@10
5	Hammer Curl	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	2	10 reps	@9
2	Pec Deck (Machine)	2	20 reps	@10
3	Lateral Raise (Cable)	2	12 reps	@10
4	Tricep Rope Push Down (Cable)	2	15 reps	@10
5	Overhead Tricep Extension (Cable)	2	15 reps	@10
6	Reverse Nordic Curl	2	8 reps	@10
7	Standing Calf Raise	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	2	8 reps	@9
2	T-Bar Row	2	10 reps	@9
3	Stiff Leg Deadlift	2	10 reps	@9
4	Preacher Curl (EZ Bar)	2	12 reps	@10
5	Reverse Bicep Curl (EZ Bar)	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	10 reps	@9
2	Pec Deck (Machine)	2	15 reps	@10
3	Dip (Bodyweight)	2	8 reps	@10
4	Overhead Tricep Extension (Cable)	2	15 reps	@10
5	Lateral Raise (Cable)	2	12 reps	@10
6	Jump Squat	2	20 reps	@9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	2	10 reps	@10
2	T-Bar Row	2	10 reps	@9
3	Stiff Leg Deadlift	2	10 reps	@9
4	Hammer Curl (Cable)	2	12 reps	@10
5	Meadows Curl	2	10 reps	@10

Ryan Does Lift

Overview

Who it's for

Muscle engagement

Common questions

Get started

#	Exercise	Sets	Reps	Load
1	Ring Push Up	2	15 reps	@10
2	Pec Deck (Machine)	2	20 reps	@10
3	Lateral Raise (Cable)	2	12 reps	@10
4	Single Arm Pushdown	2	12 reps	@10
5	Skull Crusher (Dumbbell)	2	15 reps	@9
6	Reverse Nordic Curl	2	9 reps	@10
7	Standing Calf Raise	2	12 reps	@10