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Community Programs›Lats & Tris (no fluff)
Lats & Tris (no fluff)
Intermediate–AdvancedFree

Lats & Tris (no fluff)

Patrick
Patrick· Mar 2026
Free on iOS & Android

Overview

Length
8 weeks
Days / week
5 days
Level
Intermediate, Advanced
Goal
Muscle, Women's
Equipment
Full Gym
Session length
60 min
To build a wide back and hanging triceps.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Lats
21.3%
Upper Back
21.3%
Triceps
18.1%
Biceps
12.8%
Middle Delts
11.6%
Abs
5.9%
Forearms
2.9%
Chest
2.8%
Front Delts
2.8%
Glutes
0.2%
Hamstrings
0.1%
Lower Back
0.1%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Lat Pulldown (Neutral Grip)16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
2Overhead Tricep Extension (Barbell)16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
#ExerciseSetsRepsLoad
1Chest Supported Row (Barbell)16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
2Overhead Tricep Extension (Barbell)16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
#ExerciseSetsRepsLoad
1Incline Chest Press (Machine)16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
2Incline Curl (Dumbbell)16–12 reps@7
16–12 reps@7
16–12 reps@7
#ExerciseSetsRepsLoad
1Lat Pulldown (Neutral Grip)16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
2Skull Crusher (Barbell)16–12 reps@7
16–12 reps@7
16–12 reps@7
#ExerciseSetsRepsLoad
1Chest Supported Row (Barbell)16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
2Overhead Tricep Extension (Barbell)16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7
16–12 reps@7

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Lats & Tris (no fluff) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.

Lats & Tris (no fluff) is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Lats & Tris (no fluff) 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

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