Everything
Everything
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 3 | 4–6 reps | @9 |
| 2 | Bicep Curl (EZ Bar) | 1 | 6–8 reps | @9.5 |
| 3 | 6–8 reps | @10 | ||
| 3 | Lateral Raise (Dumbbell) | 2 | 5–7 reps | @9.5 |
| 2 | 5–7 reps | @10 | ||
| 4 | Preacher Curls | 2 | 4–6 reps | @9.5 |
| 1 | 4–6 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 2 | 6–8 reps | @9 |
| 1 | 6–8 reps | @9.5 | ||
| 6 | Tricep Pushdown (Cable) | 3 | 5–7 reps | @10 |
| 7 | Reverse Wrist Curl (Barbell) | 3 | 5–7 reps | @10 |
| 8 | Wrist Curls (barbell) | 3 | 5–7 reps | @10 |
| 9 | Leg Curl | 3 | 6–10 reps | @9 |
| 10 | Squat (Smith Machine) | 2 | 4–6 reps | @9 |
| 2 | 4–6 reps | @10 | ||
| 11 | Romanian Deadlift (Barbell) | 2 | 4–6 reps | @9.5 |
| 2 | 4–6 reps | @10 | ||
| 12 | Leg Extension | 2 | 6–10 reps | @9.5 |
| 1 | 6–10 reps | @10 | ||
| 13 | Hip Abductor (Machine) | 2 | 5–7 reps | @9 |
| 14 | Hip Adductor (Machine) | 2 | 5–7 reps | @9 |
| 15 | Standing Calf Raise | 4 | 5–7 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Landmine Press | 3 | 4–6 reps | @9 |
| 2 | Hammer Curl | 3 | 5–7 reps | @9 |
| 1 | 5–7 reps | @10 | ||
| 3 | One Arm Lateral Raise (Cable) | 2 | 5–7 reps | @9 |
| 1 | 5–7 reps | @10 | ||
| 4 | Concentration Curl | 2 | 5–7 reps | @9 |
| 1 | 5–7 reps | @10 | ||
| 5 | Single Arm Tricep Extension (Cable) | 3 | 5–7 reps | @9 |
| 6 | Seated Dip (Machine) | 3 | 6–8 reps | @9 |
| 7 | Reverse Wrist Curl (Dumbbell) | 3 | 5–7 reps | @9 |
| 8 | Wrist Curls | 3 | 5–7 reps | @9 |
| 9 | Bulgarian Split Squat (Dumbbell) | 3 | 5–7 reps | @9 |
| 10 | Leg Press (45 Degrees) | 3 | 4–6 reps | @9 |
| 11 | Leg Curl | 3 | 6–8 reps | @9 |
| 12 | Seated Calf Raise | 4 | 5–7 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3–5 reps | @9 |
| 2 | Bent Over Row (Barbell) | 3 | 4–6 reps | @9 |
| 3 | Chest Fly (Machine) | 2 | 5–7 reps | @9 |
| 1 | 5–7 reps | @10 | ||
| 4 | Seated Row (Cable) | 1 | 5–7 reps | @9 |
| 1 | 5–7 reps | @9.5 | ||
| 1 | 5–7 reps | @10 | ||
| 5 | Single Arm Rear Delt Fly (Cable) | 3 | 6–8 reps | @8 |
| 6 | Shrug (Dumbbell) | 3 | 5–7 min | @9 |
| 7 | Plank | 3 | 1–2 min | @10 |
| 8 | Side Plank | 3 | 30–2 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 4–6 reps | @9 |
| 2 | Lat Pulldown (Close Grip) | 3 | 5–8 reps | @9 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 4–6 reps | @9 |
| 4 | Deadlift (Barbell) | 3 | 3–6 reps | @9.5 |
| 5 | Rear Delt Fly (Cable) | 3 | 6–8 reps | @9 |
| 6 | Shrug (Dumbbell) | 3 | 5–7 reps | @9 |
| 7 | Abs Crunch (Machine) | 3 | 5–8 reps | @9 |
| 8 | Russian Twist | 3 | 5–8 reps | @9 |
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, Everything 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 150 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.
Everything 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Everything 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.
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