changlite program
become a true chang
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 8–12 reps | @8.5 |
| 2 | 8–12 reps | @9 | ||
| 2 | Chest Supported Row (Machine) | 1 | 8–10 reps | @8.5 |
| 2 | 8–10 reps | @9 | ||
| 3 | Single Arm Row (Cable) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9.5 | ||
| 4 | Incline Curl (Dumbbell) | 1 | 12–15 reps | @8.5 |
| 2 | 12–15 reps | @9 | ||
| 5 | Single Arm Rear Delt Fly (Cable) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 8–10 reps | @8.5 |
| 2 | 8–10 reps | @9 | ||
| 2 | Chest Press (Machine) | 3 | 10–12 reps | @8 |
| 3 | One Arm Lateral Raise (Cable) | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9.5 | ||
| 4 | Pec Deck (Machine) | 3 | 12–15 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8–10 reps | @8.5 |
| 2 | 8–10 reps | @9 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8–10 reps | @8 |
| 2 | 8–10 reps | @9 | ||
| 3 | Seated Calf Raise | 3 | 12–15 reps | @9 |
| 4 | Hanging Leg Raise | 3 | 15–20 reps | @7 |
| 5 | Cable Crunch | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | @9 |
| 2 | Lateral Raise (Cable) | 3 | 15–20 reps | @8 |
| 3 | Face Pull | 3 | 12–15 reps | @8 |
| 4 | Bicep Curl (EZ Bar) | 3 | 15–20 reps | @8 |
| 5 | Single Arm Pushdown | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Narrow Mag Grip) | 3 | 10–12 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 10–12 reps | @8 |
| 4 | Pec Deck (Machine) | 3 | 12–15 reps | @9 |
| 5 | One Arm Lateral Raise (Cable) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps | @8 |
| 2 | 8–10 reps | @9 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10–12 reps | @8 |
| 3 | Pec Deck (Machine) | 3 | 12–15 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 4 | 15–20 reps | @8 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, changlite program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 90 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.
changlite program 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
changlite program 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
