Intermediate–AdvancedFree

Mongol Warrior

A comprehensive 4-day-a-week program focused on building both strength and muscle size, making you capable of conquering the world - on horseback or otherwise.

Tugu A.· May 2025

3athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

7 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

The purpose of this program is to provide a balanced, 4-day training regimen that enhances not only strength and muscle size but also functionality and athleticism. It is designed to target all muscle groups and incorporates the big compound lifts with no particular focus on any one lift. Suitable for individuals looking to build functional strength while maximizing strength and hypertrophy in a well-structured, efficient manner. *An additional 4th day of training can be added incorporating low fatigue exercises (Hip flexor, Calf raises, Mobility, Stability, Core and abs training etc.)

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Abs

12.9%

Triceps

12.1%

Front Delts

10.8%

Chest

9.9%

Upper Back

9.4%

Lats

7.1%

Biceps

Hamstrings

5.7%

Middle Delts

5.3%

Quadriceps

4.7%

Glutes

4.5%

Rear Delts

3.9%

Forearms

2.4%

Adductors

1.7%

Lower Back

1.3%

Abductors

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Leg Curl	3	12–17 reps	@10
1B	Squat (Barbell)	2	8–12 reps	@8
2	Single Leg Deadlift	2	8–12 reps	@10
3	Lunge (Barbell)	1	8–15 reps	@10
4	Split Squat (Dumbbell)	2	8–12 reps	@9
5	Leg Press	2	12–20 reps	@10
Superset
6A	Hip Adductor (Machine)	2	8–15 reps	@10
6B	Hip Abductor (Machine)	2	8–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	2	8–12 reps	@8
2	Dip (Weighted)	2	7–10 reps	@8
		1	7–10 reps	@10
3	Chin-Up (Weighted)	2	5–8 reps	@8
		1	5–8 reps	@10
4	Chest Supported Row (Dumbbell)	3	12–18 reps	@10
Superset
5A	Chest Fly (Machine)	3	12–16 reps	@10
5B	Lat Pulldown	2	10–15 reps	@10
Superset
6A	Tricep Pushdown (Cable)	2	12–17 reps	@10
6B	Bicep Curl (Cable)	2	12–17 reps	@10

#	Exercise	Sets	Reps	Load
1	Pallof Press	3	8–12 reps	@9
2	Hanging Leg Raise	3	8–12 reps	@9
3	Side Bend (Dumbbell)	3	12–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Pallof Press	1	8 reps	@8
		1	8 reps	@9
2	Hanging Leg Raise	3	8–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Chest Fly (Machine)	3	12–18 reps	@10
Superset
2A	Incline Bench Press (Dumbbell)	3	8–12 reps	@10
2B	Chest Supported Row (Dumbbell)	3	12–18 reps	@10
Superset
3A	Chest Press (Machine)	3	8–12 reps	@10
3B	Chest Supported Row (Machine)	3	10–14 reps	@10
4	Chest Fly (Cable)	2	12–18 reps	@10
Superset
5A	Overhead Tricep Extension (Cable)	2	10–15 reps	@10
5B	Bicep Curl (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Landmine Twist	3	8–12 reps	@9
2	Cable Crunch	3	8–15 reps	@9

#	Exercise	Sets	Reps	Load
Superset
1A	Overhead Press (Dumbbell)	3	8–14 reps	@10
1B	Lateral Raise (Dumbbell)	3	AMRAP	@10
Superset
2A	Landmine Press	3	8–12 reps	@10
2B	Rear Delt Fly (Dumbbell)	3	10–16 reps	@10
Superset
3A	Rear Delt Fly (Cable)	2	12–15 reps	@10
3B	Lateral Raise (Cable)	2	12–16 reps	@10
4	Front Raise	2	10–15 reps	@10
Superset
5A	Overhead Tricep Extension (Cable)	2	10–15 reps	@10
5B	Tricep Pushdown (Cable)	2	8–12 reps	@10
Superset
6A	Reverse Bicep Curl (EZ Bar)	2	12–18 reps	@10
6B	Bicep Curl (EZ Bar)	2	8–15 reps	@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Mongol Warrior is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.

Mongol Warrior is structured around 7 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Mongol Warrior 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android