Project Malevolent
Quick program i made up after a very long break from training. Feel free to try it out and give your feedback on it, all criticism and comments are welcome.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | @8 |
| 2 | Shrug (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Farmer's Walk (Weighted) | 4 | 1–1 reps | @8 |
| 4 | Leg Extension | 3 | 12 reps | @8 |
| 5 | Leg Curl | 3 | 12 reps | @8 |
| 6 | Neck Extension | 3 | 16–20 reps | @7 |
| 7 | Hyperextension | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps | @8 |
| 2 | Shrug (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Farmer's Walk (Weighted) | 4 | 1–1 reps | @8 |
| 4 | Split Squat (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Leg Extension | 3 | 12 reps | @8 |
| 6 | Leg Curl | 3 | 12 reps | @8 |
| 7 | Neck Extension | 3 | 16–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 6 reps | @8 |
| 2 | Bench Press (Close Grip) | 3 | 8 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Seated Row (Cable) | 3 | 12 reps | @8 |
| 5 | Lat Pulldown | 3 | 12 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 16–20 reps | @8 |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| 8 | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | @8 |
| 2 | Barbell Row | 3 | 6 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 12 reps | @8 |
| 5 | Upright Row (Barbell) | 3 | 12 reps | @8 |
| 6 | Face Pull | 3 | 16–20 reps | @8 |
| 7 | Bicep Curl (Cable) | 3 | 12 reps | @8 |
| 8 | Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Project Malevolent is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.
Project Malevolent 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Project Malevolent 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
