Justin Barkley
Unlock your strength in just one week—six days of focused workouts to transform your body and elevate your fitness game.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 12 reps |
| 2 | Lateral Raise (Cable) | 1 | 12 reps |
| 2 | 15 reps | ||
| 1 | 20 reps | ||
| 3 | Rear Delt Fly (Dumbbell) | 4 | 10 reps |
| 4 | Calf Raise (Machine) | 3 | 12 reps |
| 5 | Seated Calf Raise | 3 | 12 reps |
| 6 | Calf Raise (Leg Press) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Close Grip Bench Press (Smith Machine) | 3 | 12 reps |
| 2 | Single Arm Tricep Extension (Cable) | 3 | 15 reps |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 5 | Bicep Curl (Cable) | 3 | 15 reps |
| 6 | Hammer Curl (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 2 | 12 reps |
| 2 | Chest Supported Row (Machine) | 1 | 8 reps |
| 1 | 10 reps | ||
| 2 | 12 reps | ||
| 3 | Standing Pullover (Cable) | 3 | 12 reps |
| 4 | Shrug (Dumbbell) | 3 | 20 reps |
| 5 | Lat Pulldown | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 1 | 12 reps |
| 1 | 15 reps | ||
| 1 | 20 reps | ||
| 2 | Hack Squat | 1 | 10 reps |
| 3 | Calf Raise (Machine) | 3 | 12 reps |
| 4 | Leg Press | 3 | 15 reps |
| 5 | Hip Abductor (Machine) | 3 | 15 reps |
| 6 | Hip Adductor (Machine) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 12 reps |
| 2 | Pec Deck (Machine) | 4 | 15 reps |
| 3 | Bench Press (Dumbbell) | 2 | 20 reps |
| 4 | Lateral Raise (Cable) | 3 | 12 reps |
Common questions
Yes, Justin Barkley 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 100 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.
Justin Barkley 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.
Justin Barkley 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
