JW’s Work Workout
Transform your routine in just 12 weeks with JW’s — 40 minutes a day to unlock your strength and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 0 reps |
| 2 | High Pull | 1 | 0 reps |
| 3 | JM Press (Smith Machine) | 1 | 0 reps |
| 4 | Bicep Curl (Barbell) | 1 | 0 reps |
| 5 | Dip (Assisted) | 1 | 0 reps |
| 6 | Underhand Lat Pulldown | 1 | 0 reps |
| 7 | Face Pull | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 0 reps |
| 2 | Preacher Curl (Barbell) | 1 | 0 reps |
| 3 | Lying Tricep Extension (Barbell) | 1 | 0 reps |
| 4 | Cable Front Delt Raise | 1 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 1 | 0 reps |
| 6 | Reverse Pec Deck | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 0 min |
| 2 | Abs Crunch (Machine) | 1 | 0 reps |
| 3 | Neck Extension | 1 | 0 reps |
| 4 | Neck Flexion | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 0 reps |
| 2 | Incline Bench Press (Smith Machine) | 1 | 0 reps |
| 3 | Bench Press (Barbell) | 1 | 0 reps |
| 4 | Dip (Bodyweight) | 1 | 0 reps |
| 5 | Pec Deck (Machine) | 1 | 0 reps |
| 6 | Chest Fly (Cable) | 1 | 0 reps |
| 7 | Bench Press (Close Grip) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 0 reps |
| 2 | Barbell Row | 1 | 0 reps |
| 3 | High Pull | 1 | 0 reps |
| 4 | Deadlift (Barbell) | 1 | 0 reps |
| 5 | Bicep Curl (Barbell) | 1 | 0 reps |
| 6 | Reverse Pec Deck | 1 | 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, JW’s Work Workout 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 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 40 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.
JW’s Work Workout is structured around 6 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.
JW’s Work Workout 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
