By Any Means
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 15 reps | @6.5 |
| 2 | Leg Press | 3 | 8 reps | @6.5 |
| 3 | Hack Squat | 3 | 8 reps | @6.5 |
| 4 | Prowler Push | 3 | 1 min | @6.5 |
| 5 | Lying Leg Curl | 3 | 15 reps | @6.5 |
| 6 | Hip Thrust (Barbell) | 3 | 8 reps | @6.5 |
| 7 | 100m Sprint | 5 | 1 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | V-Up | 3 | 10 reps | @6.5–7 |
| 2 | Russian Twist | 3 | 10 reps | @6.5–7 |
| 3 | Oblique Crunch | 3 | 10 reps | @6.5–7 |
| 4 | Side Plank | 3 | 1 min | @6.5–7 |
| 5 | Sissy Squat | 3 | 8 reps | @6.5–7 |
| 6 | Cable Crunch | 3 | 10 reps | @6.5–7 |
| 7 | Good Morning | 3 | 6 reps | @6.5–7 |
| 8 | Barbell Row | 3 | 8 reps | @6.5–7 |
| 9 | Dumbbell Row | 3 | 8 reps | @6.5–7 |
| 10 | Lat Pulldown | 3 | 8 reps | @6.5–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 4 | 8 reps | @7.5–8 |
| 2 | Pistol Squat | 4 | 8 reps | @7.5–8 |
| 3 | Leg Extension | 3 | 12 reps | @7.5–8 |
| 4 | Glute Kickback | 3 | 10 reps | @7.5–8 |
| 5 | Squat (Low Bar) | 3 | 6 reps | @7.5–8 |
| 6 | Lunge (Dumbbell) | 3 | 12 reps | @7.5–8 |
| 7 | Step-Up (Weighted) | 3 | 6 reps | @7.5–8 |
| 8 | Seated Calf Raise | 3 | 10 reps | @7.5–8 |
| 9 | Romanian Deadlift (Barbell) | 3 | 6 reps | @7.5–8 |
| 10 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @7.5–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 3 | 8 reps | @7.5 |
| 2 | Face Pull | 3 | 8 reps | @7.5 |
| 3 | Arnold Press | 3 | 8 reps | @7.5 |
| 4 | Battle Ropes | 4 | 0.5 min | @7.5 |
| 5 | Dip (Assisted) | 3 | 6 reps | @7.5 |
| 6 | Seated Dip (Machine) | 3 | 8 reps | @7.5 |
| 7 | Tricep Extension (Machine) | 3 | 8 reps | @7.5 |
| 8 | Lying Tricep Extension (Barbell) | 3 | 6 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 3 | 1 min | @7.5–8 |
| 2 | High Row | 3 | 8 reps | @7.5–8 |
| 3 | T-Bar Row | 3 | 8 reps | @7.5–8 |
| 4 | Pistol Squat | 3 | 5 reps | @7.5–8 |
| 5 | Landmine Twist | 3 | 8 reps | @7.5–8 |
| 6 | Sprint | 6 | 0.5 min | @8 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, By Any Means is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a garage 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 120 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.
By Any Means 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
By Any Means 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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