David laid’s compounds
Unlock your strength with 10 weeks of compound lifts designed to transform your physique and power up your performance—let’s get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 10–12 reps | @7.5 |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8–12 reps | @8 |
| 3 | Tricep Pushdown (Cable) | 4 | 10–12 reps | @8 |
| 4 | Bench Press (Dumbbell) | 4 | 6–12 reps | @8.5 |
| 5 | Squat (Barbell) | 4 | 5–8 reps | @9–10 |
| 6 | Standing Calf Raise | 4 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 4 | 8–12 reps | @8 |
| 2 | Lat Pulldown | 4 | 8–10 reps | @8 |
| 3 | Dumbbell Row | 4 | 6–8 reps | @8 |
| 4 | Bent Over Row (Barbell) | 4 | 6–8 reps | @8.5 |
| 5 | Lying Leg Curl | 3 | 8–10 reps | @9 |
| 6 | Romanian Deadlift (Dumbbell) | 3 | 6–8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 6–10 reps | @8.5 |
| 2 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 3 | Chest Fly (Cable) | 3 | 8–12 reps | @8.5 |
| 4 | Lunge (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Chest Supported Row (Dumbbell) | 4 | 6–10 reps | @8 |
| 6 | Decline Crunch (Weighted) | 3 | 8–12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 6–8 reps | @9 |
| 2 | Bicep Curl (Cable) | 3 | 8–10 reps | @8.5 |
| 3 | Underhand Lat Pulldown | 3 | 8–10 reps | @8.5 |
| 4 | Face Pull | 3 | 8–10 reps | @8 |
| 5 | Abs Crunch (Weighted) | 3 | 8–12 reps | @7.5 |
| 6 | Russian Twist (Dumbbell) | 3 | 10–15 reps | @8 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, David laid’s compounds is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
David laid’s compounds 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
David laid’s compounds 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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