Jin woo project
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 2 | 1.3 min |
| 2 | Sit Up | 2 | 20 reps |
| 3 | Jump Squat | 2 | 20 reps |
| 4 | Sumo Squat | 2 | 20 reps |
| 5 | Side Plank | 2 | 1.3 min |
| 6 | Reverse Plank | 2 | 1.3 min |
| 7 | Russian Twist | 2 | 20 reps |
| 8 | Oblique Crunch | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Decline Push Up | 2 | 20 reps |
| 2 | Push Up | 2 | 20 reps |
| 3 | Push Up (Knees) | 2 | 20 reps |
| 4 | Push Up (Incline) | 2 | 20 reps |
| 5 | Iron Cross | 2 | 20 reps |
| 6 | Front Lever | 2 | 20 reps |
| 7 | TRX Row | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 2 | 20 reps |
| 2 | Bicep Curl (Dumbbell) | 2 | 20 reps |
| 3 | Push Up (Incline) | 2 | 20 reps |
| 4 | Decline Push Up | 2 | 20 reps |
| 5 | Push Up (Knees) | 2 | 20 reps |
| 6 | Pike Push Up | 2 | 20 reps |
| 7 | Iron Cross | 2 | 20 reps |
| 8 | Lateral Raise (Dumbbell) | 2 | 20 reps |
| 9 | Y Raise | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 2 | 20 reps |
| 2 | Vertical Jump | 2 | 20 reps |
| 3 | Single Leg Romanian Deadlift | 2 | 20 reps |
| 4 | Neck Curl | 2 | 20 reps |
| 5 | Side Plank | 2 | 1.3 min |
| 6 | Neck Flexion | 2 | 20 reps |
| 7 | Neck Extension | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sissy Squat | 2 | 20 reps |
| 2 | Vertical Jump | 2 | 25 reps |
| 3 | Single Leg Romanian Deadlift | 2 | 20 reps |
| 4 | Double Leg Multi-Directional Pogo | 2 | 20 reps |
| 5 | Wall Sit | 2 | 20 reps |
| 6 | Box Jump | 2 | 20 reps |
| 7 | Jump Squat | 2 | 20 reps |
| 8 | Sumo Squat | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Squat | 3 | 20 reps |
| 2 | Sumo Squat | 2 | 20 reps |
| 3 | Lateral Lunge | 2 | 20 reps |
| 4 | Squat (Bodyweight) | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Oblique Crunch | 2 | 20 reps |
| 2 | Sit Up | 2 | 20 reps |
| 3 | Push Up | 2 | 20 reps |
| 4 | Push Up (Knees) | 2 | 20 reps |
| 5 | Decline Push Up | 2 | 20 reps |
| 6 | Push Up (Incline) | 2 | 20 reps |
| 7 | Side Plank | 2 | 1.3 min |
| 8 | Front Lever | 2 | 20 reps |
| 9 | Box Jump | 2 | 20 reps |
| 10 | Pike Push Up | 2 | 20 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, Jin woo project 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 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.
Jin woo project is structured around 7 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.
Jin woo project 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
