program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 4 reps | 77.5% |
| 2 | Incline Chest Press (Machine) | 2 | 8–10 reps | @10 |
| 3 | Incline Chest Fly Machine | 2 | 8–12 reps | @10 |
| 4 | Lateral Raise (Machine) | 2 | 8–12 reps | @10 |
| 5 | Tricep Rope Push Down (Cable) | 2 | 6–10 reps | @10 |
| 6 | Single Arm Overhead Tricep Extension | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown Machine | 2 | 6–10 reps | @10 |
| 2 | Chest Supported Row (Machine) | 2 | 8–12 reps | @10 |
| 3 | Customisable Row | 2 | 6–12 reps | @10 |
| 4 | Lat Pullover Machine | 1 | 8–15 reps | @10 |
| 5 | Alternating Dumbbell Curl | 2 | 6–10 reps | @10 |
| 6 | Preacher Curl Machine | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps | 62.5% |
| 2 | Incline Chest Fly Machine | 2 | 8–12 reps | @10 |
| 3 | Standing Shoulder Press (Dumbbell) | 2 | 8–12 reps | @9 |
| 4 | Smith Machine Upright Rows | 2 | 8–12 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 2 | 10–15 reps | @10 |
| 6 | Overhead Tricep Extension Machine | 2 | 8–12 reps | @10 |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 6–8 reps | @8 |
| 2 | Seated Row (Cable) | 2 | 8–12 reps | @10 |
| 3 | Dumbell Incline Shrugs | 2 | 6–8 reps | @10 |
| 4 | Lat Pullover Machine | 2 | 8–12 reps | @10 |
| 5 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @10 |
| 6 | Hammer Curl (Cable) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @8 |
| 3 | Leg Extension | 2 | 8–12 reps | @10 |
| 4 | Lying Leg Curl | 2 | 8–12 reps | @10 |
| 5 | Bent Over Calf Raises | 3 | 8–12 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 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 10 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 80 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.
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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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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