Beast Mode by ck
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hack Squat | 3 | 8–12 reps | @8 |
| 1B | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 2A | Leg Extension | 2 | 12–20 reps | @9 |
| 2B | Lying Leg Curl | 2 | 12–18 reps | @9 |
| 3 | Standing Calf Raise | 3 | 12 reps | @8 |
| Superset | ||||
| 4A | Sit Up | 1 | 25 reps | @9 |
| 4B | Russian Twist | 1 | 25 reps | @9 |
| Superset | ||||
| 5A | Suitcase Carry | 1 | 2 min | @9 |
| 5B | Abs Crunch (Weighted) | 1 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Wide Grip) | 2 | 5–8 reps | @8 |
| 1 | 5–8 reps | @9 | ||
| 1B | Chin-Up (Bodyweight) | 3 | AMRAP | @9 |
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 2B | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps | @9 |
| Superset | ||||
| 3A | Dip (Weighted) | 3 | 10–12 reps | @8 |
| 3B | T-Bar Row | 3 | 8–12 reps | @9 |
| 4 | Shrug (Barbell) | 3 | 12 reps | @9 |
| Superset | ||||
| 5A | Face Pull | 2 | 15 reps | @9 |
| 5B | Standing Pullover (Cable) | 2 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 3 | 10 reps | @8 |
| 1B | Tricep Pushdown (Cable) | 3 | 12–15 reps | @9 |
| 2 | One Arm Lateral Raise (Cable) | 3 | 12–20 reps | @9 |
| Superset | ||||
| 3A | Preacher Curl (Dumbbell) | 2 | 10 reps | @8 |
| 3B | Single Arm Tricep Extension (Cable) | 2 | 12–15 reps | @9 |
| Superset | ||||
| 4A | Bicep Curl (Barbell) | 2 | 10 reps | @9 |
| 4B | Leaning Away Overhead Extention | 2 | 12–15 reps | @9 |
| Superset | ||||
| 5A | Single Arm Katana Extension | 2 | 12 reps | @8 |
| 5B | Rear Delt Fly (Dumbbell) | 2 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 5 reps | @8 |
| Superset | ||||
| 2A | Leg Press (45 Degrees) | 2 | 12–15 reps | @9 |
| 2B | Bulgarian Split Squat (Barbell) | 2 | 12 reps | @9 |
| Superset | ||||
| 3A | Leg Extension | 2 | 12–18 reps | @9 |
| 3B | Seated Hamstring Curl | 2 | 12–15 reps | @9 |
| 4 | Seated Calf Raise | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 2 | 5–8 reps | @8 |
| 1 | — | @10 | ||
| 1B | Wide Grip Lat Pulldown | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 2A | Chest Press (Machine) | 2 | 8–12 reps | @9 |
| 2B | Single Arm High Row (Cable) | 2 | 12 reps | @9 |
| Superset | ||||
| 3A | Pec Deck (Machine) | 2 | 12–15 reps | @9 |
| 3B | Bent Over Row (Barbell) | 2 | 8–12 reps | @9 |
| Superset | ||||
| 4A | One Arm Lateral Raise (Cable) | 3 | 12–20 reps | @9 |
| 4B | Single Arm Tricep Extension (Cable) | 3 | 12–15 reps | @9 |
| Superset | ||||
| 5A | Incline Curl (Dumbbell) | 2 | 10 reps | @8 |
| 5B | Overhead Extension (Dumbbell) | 2 | 12 reps | @9 |
| 6 | Rear Delt Fly (Machine) | 3 | 15 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Beast Mode by ck is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Beast Mode by ck 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Beast Mode by ck 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
