The Iron Oath Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Weighted Wide Grip Pullups | 4 | 6–10 reps |
| 2 | Cable V-Bar Seated Rows | 4 | 6–10 reps |
| Superset | |||
| 3A | Pullover (Dumbbell) | 3 | 8–12 reps |
| 3B | Kelso Shrug | 2 | 8–12 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 6–10 reps |
| Superset | |||
| 5A | DB Wrist Extensions | 3 | 8–12 reps |
| 5B | DB Wrist Flexions | 3 | 8–12 reps |
| 5C | Alternating Cross-Body Curls | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 4 | 5–8 reps |
| 2 | High Incline Chest/Shoulder Press | 3 | 5–8 reps |
| 3 | Single Arm Pec Deck | 3 | 8–12 reps |
| 4 | Chest Dips | 2 | 5–8 reps |
| Superset | |||
| 5A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 5B | One Arm Lateral Raise (Cable) | 3 | 10–15 reps |
| Superset | |||
| 6A | Single Arm Tricep Extension (Cable) | 3 | 6–10 reps |
| 6B | Single Arm Rear Delt Fly (Cable) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2 | Leg Press | 3 | 6–10 reps |
| 3 | Seated Hamstring Curl | 3 | 6–10 reps |
| 4 | Standing Calf Raise | 3 | 10–15 reps |
| 5 | Cable Rope Seated Crunches | 4 | 8–12 reps |
| Superset | |||
| 6A | Weighted Neck Flexions | 3 | 10–15 reps |
| 6B | Weighted Neck Extensions | 2 | 10–15 reps |
| 6C | Weighted Neck Lat Flexions | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | V-Bar Lat Pulldowns | 3 | 6–10 reps |
| 2 | Cable V-Bar Seated Rows | 4 | 6–10 reps |
| 3 | Cable Cross-Body Lat Pull-Arounds | 3 | 8–12 reps |
| 4 | Behind The Neck Pullups | 1 | AMRAP |
| Superset | |||
| 5A | Face Away Cable Curl | 3 | 8–12 reps |
| 5B | Cable Cross Body Curls | 3 | 8–12 reps |
| Superset | |||
| 6A | Incline Curl (Dumbbell) | 2 | 6–10 reps |
| 6B | Kelso Shrug | 2 | 8–12 reps |
| Superset | |||
| 7A | DB Wrist Extensions | 3 | 8–12 reps |
| 7B | DB Wrist Flexions | 3 | 8–12 reps |
| 7C | Alternating Dumbbell Curl | 1 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 5–8 reps |
| 2 | Smith Machine Overhead Press | 3 | 5–8 reps |
| 3 | Single Arm Pec Deck | 3 | 8–12 reps |
| 4 | Chest Dips | 2 | 5–8 reps |
| Superset | |||
| 5A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 5B | One Arm Lateral Raise (Cable) | 3 | 10–15 reps |
| Superset | |||
| 6A | Cable Unilateral Tricep Pushdowns | 3 | 6–10 reps |
| 6B | Single Arm Rear Delt Fly (Cable) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 5–8 reps |
| 2 | SL Leg Extensions | 3 | 6–10 reps |
| 3 | Seated Hamstring Curl | 3 | 6–10 reps |
| 4 | Standing Calf Raise | 3 | 10–15 reps |
| 5 | Weighted Hanging Leg Raises | 4 | 10–15 reps |
| Superset | |||
| 6A | Weighted Neck Flexions | 3 | 10–15 reps |
| 6B | Weighted Neck Extensions | 2 | 10–15 reps |
| 6C | Weighted Neck Lat Flexions | 2 | 10–15 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Iron Oath 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 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.
The Iron Oath 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.
The Iron Oath 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
