con cặc
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | AMRAP | 90% |
| 2 | Squat (Barbell) | 5 | 5 reps | 75% |
| 3 | Bench Press (Barbell) | 3 | 5 reps | 75% |
| 4 | Deadlift (Barbell) | 3 | 5 reps | 75% |
| 5 | Leg Extension | 2 | AMRAP | — |
| 6 | Lying Leg Curl | 2 | AMRAP | — |
| 7 | Abs Crunch (Weighted) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | AMRAP | 90% |
| 2 | Overhead Press (Barbell) | 5 | 5 reps | 75% |
| 3 | Bench Press (Close Grip) | 2 | 8 reps | 70% |
| 2 | 12 reps | 65% | ||
| 4 | Shoulder Press (Machine) | 3 | 15 reps | — |
| 5 | Lateral Raise (Dumbbell) | 2 | 15 reps | — |
| 6 | Lateral Raise (Cable) | 2 | 15 reps | — |
| 7 | Rear Delt Fly (Dumbbell) | 5 | 12 reps | — |
| 8 | Hammer Curl | 3 | 15 reps | — |
| 9 | Tricep Kickback | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | AMRAP | 90% |
| 2 | Bench Press (Barbell) | 5 | 5 reps | 75% |
| 3 | Squat (Barbell) | 3 | 5 reps | 75% |
| 4 | Deadlift (Barbell) | 3 | 5 reps | 75% |
| 5 | Incline Bench Press (Barbell) | 2 | 8 reps | 65% |
| 2 | 12 reps | 60% | ||
| 6 | Chest Fly (Cable) | 2 | 15 reps | — |
| 7 | Chest Fly (Machine) | 1 | 15 reps | — |
| 8 | Hammer Curl | 2 | 15 reps | — |
| 9 | Tricep Extension (Machine) | 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | AMRAP | 90% |
| 2 | Deadlift (Barbell) | 5 | 5 reps | 75% |
| 3 | Sumo Deadlift (Paused) | 3 | 8 reps | 70% |
| 4 | Incline Bench Press (Smith Machine) | 3 | 12 reps | 60% |
| 5 | Lat Pulldown | 3 | 12 reps | — |
| 6 | Barbell Row | 2 | 8 reps | — |
| 2 | 12 reps | — | ||
| 7 | Zercher Squat (Barbell) | 3 | 5 reps | 70% |
| 8 | Abs Crunch (Bodyweight) | 3 | 0 reps | — |
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, con cặc 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 is a home workout program. No gym required. 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 130 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.
con cặc 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
con cặc 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
