The day after nexts GPT
Chest, shoulder and arms
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 3 | Dumbbell Squeeze Press | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Decline Push Up | 1 | AMRAP |
| 1 | AMRAP | ||
| 5 | Skull Crusher (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6 | Tricep Dip (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 7 | Pec Fly (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 2 | Dumbbell Row | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 3 | Chest Supported Row (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4 | Bicep Curl (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Incline Curl (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 7 | Wrist Extension (Dumbbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Chest Supported Lateral Raise | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Curl To Press | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Front Raise | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 6A | Side-Lying External Rotation (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6B | Side-Lying Internal Rotation (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6C | Rotator Cuff 90 Degrees External Rotation With Dumbbell | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The day after nexts GPT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. 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.
The day after nexts GPT is structured around 3 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The day after nexts GPT 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
