FuFo - What doesn't kill you makes you Stronger.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 5 | 8 reps | 60% |
| 2 | Lying Tricep Extension (Barbell) | 4 | 6 reps | @7 |
| 3 | Bench Press (Barbell) | 1 | 10 reps | 50% |
| 1 | 8 reps | 65% | ||
| 2 | 6 reps | 80% | ||
| 3 | 4 reps | 90% | ||
| 1 | 10 reps | 65% | ||
| 4 | Lat Pulldown | 5 | 8 reps | @8 |
| 5 | Pendlay Row | 5 | 5 reps | @9 |
| 6 | Bicep Curl (Barbell) | 4 | 21 reps | @7.5 |
| 7 | Concentration Curl | 4 | 10 reps | @7 |
| 8 | Single Arm Row (Dumbbell) | 6 | 4 reps | @9 |
| 9 | Dip (Weighted) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 5 | 8 reps | @6.5 |
| 2 | Standing Calf Raise | 4 | 10 reps | @7.5 |
| 3 | Squat (Barbell) | 2 | 10 reps | 50% |
| 2 | 8 reps | 65% | ||
| 2 | 6 reps | 80% | ||
| 3 | 4 reps | 90% | ||
| 4 | Zercher Squat (Barbell) | 5 | 6 reps | @8 |
| 5 | Single Leg Press | 5 | 6 reps | @9 |
| 6 | Seated Calf Raise | 4 | 10 reps | @8 |
| 7 | Lunge (Barbell) | 5 | 5 reps | @7.5 |
| 8 | Box Jump | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 4 | 10 reps | @7 |
| 2 | Lateral Raise (Cable) | 4 | 10 reps | @7.5 |
| 3 | Overhead Press (Barbell) | 1 | 10 reps | 50% |
| 2 | 8 reps | 65% | ||
| 2 | 6 reps | 80% | ||
| 3 | 4 reps | 90% | ||
| 4 | Incline Bench Press (Barbell) | 5 | 6 reps | 80% |
| 5 | Front Raise | 4 | 10 reps | @8 |
| 6 | Chest Fly (Machine) | 5 | 10 reps | @8.5 |
| 7 | Lateral Raise (Dumbbell) | 4 | 8 reps | @8 |
| 8 | Seated Shoulder Press (Dumbbell) | 5 | 5 reps | @9.5 |
| 9 | Incline Bench Press (Smith Machine) | 4 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Back Extension (Weighted) | 4 | 10 reps | @7 |
| 2 | Hamstring Curl | 4 | 10 reps | @7.5 |
| 3 | Deadlift (Barbell) | 1 | 10 reps | 50% |
| 2 | 8 reps | 65% | ||
| 2 | 6 reps | 80% | ||
| 3 | 4 reps | 90% | ||
| 4 | Good Morning | 5 | 6 reps | @8 |
| 5 | Hip Thrust (Barbell) | 5 | 10 reps | @8.5 |
| 6 | Hip Abductor (Machine) | 4 | 6 reps | @8 |
| 7 | Hip Adductor (Machine) | 4 | 6 reps | @8 |
| 8 | Rack Pull (Barbell) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 10 reps | @7 |
| 2 | Pec Fly (Dumbbell) | 4 | 10 reps | @7.5 |
| 3 | Bench Press (Close Grip) | 5 | 8 reps | @9 |
| 1 | 8 reps | @8 | ||
| 4 | JM Press | 4 | 10 reps | @7.5 |
| 5 | Single Arm Row (Dumbbell) | 5 | 8 reps | @7.5 |
| 6 | T-Bar Row | 4 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 7 | Lat Pulldown | 6 | 8 reps | @7 |
| 8 | Rear Delt Fly (Machine) | 4 | 10 reps | @8 |
| 9 | Pull-Up (Bodyweight) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 8 reps | @7.5 |
| 2 | Leg Press | 6 | 10 reps | @8 |
| 3 | Squat (Paused) | 6 | 6 reps | @9 |
| 4 | Hack Squat | 4 | 12 reps | @8.5 |
| 5 | Zercher Squat (Barbell) | 5 | 8 reps | @7 |
| 6 | Seated Calf Raise | 4 | 15 reps | @9 |
| 7 | Step-Up (Weighted) | 4 | 8 reps | @8 |
| 8 | Decline Crunch | 5 | AMRAP | @8 |
| 9 | Box Jump | 3 | AMRAP | @10 |
Common questions
Yes, FuFo - What doesn't kill you makes you Stronger. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
FuFo - What doesn't kill you makes you Stronger. 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
FuFo - What doesn't kill you makes you Stronger. 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
