LAST SHARP
Get Sharpy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 3 | 4–6 reps |
| 2 | Chin-Up (Bodyweight) | 1 | AMRAP |
| 3 | Dip (Weighted) | 3 | 5–8 reps |
| 4 | Dip (Bodyweight) | 1 | AMRAP |
| Superset | |||
| 5A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 5B | Upright Row (Cable) | 3 | 8–12 reps |
| Superset | |||
| 6A | Bicep Curl (Barbell) | 3 | 8–12 reps |
| 6B | Wrist Curls | 3 | 8–15 reps |
| 7 | Burpee | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 4 | 8–14 reps |
| Superset | |||
| 2A | Neck Curl | 3 | 10–20 reps |
| 2B | Neck Extension | 3 | 10–20 reps |
| 3 | Lying Leg Curl | 3 | 8–12 reps |
| Superset | |||
| 4A | Hip Adductor (Machine) | 2 | 8–12 reps |
| 4B | Straight Leg Calf Raise | 2 | 15–20 reps |
| 5 | Cable Crunch | 2 | 8–12 reps |
| 6 | Leg Extension | 3 | 8–12 reps |
| 7 | DUMBBELL THRUSTER | 3 | 1 min |
| 8 | Dead Hang | 1 | 60–90 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 8–12 reps |
| 2 | Barbell Row | 4 | 6–10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 8–20 reps |
| 4 | Preacher Curl (EZ Bar) | 3 | 6–10 reps |
| 5 | JM Press | 3 | 8–12 reps |
| 6 | Reverse Pec Deck | 3 | 8–15 reps |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 8–15 reps |
| 8 | Burpee | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 5–8 reps |
| 2 | Calf Raise (Leg Press) | 2 | 10–15 reps |
| Superset | |||
| 3A | Neck Curl | 3 | 10–20 reps |
| 3B | Neck Extension | 3 | 10–20 reps |
| 4 | Ghr Sit Up | 2 | 6–12 reps |
| 5 | Glute Ham Rise (Weighted) | 3 | 8–15 reps |
| 6 | Kettlebell Swing | 3 | 1 min |
| 7 | Dead Hang | 1 | 30–60 reps |
Common questions
Yes, LAST SHARP 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 80 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.
LAST SHARP is structured around 4 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.
LAST SHARP 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
