Fresh Beef Jerky
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @6 | ||
| 2 | 8 reps | @6 | ||
| 2 | Incline Chest Press (Machine) | 3 | 10 reps | @8 |
| 3 | Upright Row (Cable) | 3 | 12 reps | @6 |
| 4 | Lateral Raise (Dumbbell) | 3 | 10 reps | — |
| 5 | Shoulder Press (Plate Loaded) | 3 | 10 reps | @8 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 24 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | T-Bar Row | 1 | 15 reps | — |
| 1 | 12 reps | — | ||
| 2 | 8 reps | — | ||
| 2 | Chest Supported Row (Machine) | 3 | 10 reps | @6 |
| 3 | Wide Grip Lat Pulldown | 3 | 12 reps | — |
| 4 | Rear Delt Fly (Cable) | 3 | 12 reps | @8 |
| 5 | Cable Shrugs | 3 | 15 reps | @6 |
| 6 | Preacher Curl (Barbell) | 4 | 10 reps | @6 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendulum Squat | 1 | 12 reps |
| 1 | 10 reps | ||
| 2 | 8 reps | ||
| Superset | |||
| 2A | Leg Extension | 3 | 15 reps |
| 2B | Seated Hamstring Curl | 3 | 15 reps |
| 3 | Belt Squat | 1 | 20 reps |
| 1 | 15 reps | ||
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Walking Lunge (Dumbbell) | 2 | 20 reps |
| 5 | Standing Calf Raise | 3 | 15 reps |
| 6 | Hip Abductor (Machine) | 3 | 15 reps |
| 7 | Hip Adductor (Machine) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 20 reps |
| 1 | 15 reps | ||
| 1 | 10 reps | ||
| 2 | Pec Deck (Machine) | 4 | 20 reps |
| 3 | Pec Fly (Dumbbell) | 2 | 20 reps |
| 1 | 15 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 4A | Standing Shoulder Press (Dumbbell) | 3 | 15 reps |
| 4B | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 20 reps |
| 6 | Dip (Bodyweight) | 1 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leverage Iso Row | 3 | 20 reps |
| 3 | 5 reps | ||
| 2 | Pullover (Dumbbell) | 3 | 15 reps |
| 3 | Chest Supported Row (Dumbbell) | 2 | 20 reps |
| 1 | 15 reps | ||
| 1 | 10 reps | ||
| 4 | Wide Grip Lat Pulldown | 2 | 20 reps |
| 1 | 15 reps | ||
| 1 | 10 reps | ||
| 5 | Rear Delt Fly (Machine) | 3 | 10 reps |
| Superset | |||
| 6A | Incline Curl (Dumbbell) | 3 | 15 reps |
| 6B | Spider Curl | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | 3 reps | ||
| 2 | Hip Thrust (Barbell) | 3 | 10 reps |
| 3 | Standing Calf Raise | 3 | 10 reps |
| 4 | Leg Extension | 3 | 10 reps |
| 5 | Leg Curl | 3 | 10 reps |
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, Fresh Beef Jerky 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 120 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.
Fresh Beef Jerky 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Fresh Beef Jerky 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
