Cream machine
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Wall Sit | 1 | 1–2 min |
| 1B | Lunge (Bodyweight) | 2 | 10 reps |
| 2 | Lying Leg Curl | 3 | 8–12 reps |
| 3 | High Bar Squat (Barbell) | 4 | 6–10 reps |
| 4 | Standing Calf Raise | 4 | 10–15 reps |
| 5 | Leg Press (45 Degrees) | 2 | 8–12 reps |
| 6 | Leg Extension | 2 | 8–12 reps |
| 7 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 9 | Hanging Leg Raise | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Lat Pulldown | 4 | 6–10 reps |
| 3 | Bench Press (Dumbbell) | 3 | 6–10 reps |
| 4 | Seated Row (Cable) | 3 | 8–12 reps |
| 5 | Chest Fly (Cable) | 4 | 8–12 reps |
| 6 | Reverse Pec Deck | 3 | 8–12 reps |
| 7 | Decline Crunch | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 3 | 10–20 reps |
| 2 | Skull Crusher | 3 | 8–12 reps |
| 3 | Hammer Curl | 3 | 10–15 reps |
| 4 | Overhead Press (Barbell) | 4 | 6–10 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 7 | Katana Extension | 3 | 8–12 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 9 | Lateral Raise (Dumbbell) | 1 | 0 min |
| 10 | Oblique Crunch | 3 | AMRAP |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Wall Sit | 1 | 1–2 min | — |
| 1B | Lunge (Bodyweight) | 2 | 10 reps | — |
| 2 | Dip (Bodyweight) | 2 | AMRAP | @6 |
| 3 | Pull-Up (Bodyweight) | 3 | AMRAP | @8 |
| 4 | Squat (Paused) | 3 | 6–10 reps | — |
| 5 | Bench Press (Wide Grip) | 2 | 8–12 reps | — |
| 6 | Barbell Row | 2 | 8–12 reps | — |
| 7 | Deadlift (Barbell) | 3 | 6–10 reps | — |
| 8 | Face Pull | 2 | 10–15 reps | — |
| 9 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | — |
| 10 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps | — |
| 11 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | — |
| 12 | Lateral Raise (Cable) | 2 | 8–12 reps | — |
| 13 | Leg Raise (Captain's Chair) | 3 | AMRAP | — |
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, Cream machine 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 70 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.
Cream machine 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cream machine 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
