John Weak to John Strong
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 1 | 6–8 reps | @8–9 |
| 1 | 6–8 reps | @9–10 | ||
| 1B | Wide Grip Pull-Up | 2 | 8–12 reps | @10 |
| Superset | ||||
| 2A | Seated Dumbbell Press | 2 | 8–12 reps | @9–10 |
| 2B | Incline Curl (Dumbbell) | 2 | 8–12 reps | @10 |
| Superset | ||||
| 3A | Tricep Extension (Cable) | 2 | 10–15 reps | @10 |
| 3B | Lateral Raise (Cable) | 2 | 10–15 reps | @10 |
| Superset | ||||
| 4A | Seated Row (Cable) | 2 | 10–15 reps | @10 |
| 4B | Leg Raise (Captain's Chair) | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 80% | ||
| Superset | ||||
| 2A | Squat (Barbell) | 5 | 10 reps | 50% |
| 2B | Close The Gripper | 5 | 1–20 reps | @10 |
| 2C | Seated Calf Raise | 5 | 10–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Tricep Rope Push Down (Cable) | 2 | 10–15 reps | @10 |
| 1B | Bicep Curl (EZ Bar) | 2 | 8–12 reps | @10 |
| Superset | ||||
| 2A | JM Press | 2 | 8–12 reps | @10 |
| 2B | Hammer Curl | 2 | 10–15 reps | @10 |
| Superset | ||||
| 3A | Upright Row (Cable) | 2 | 10–15 reps | @10 |
| 3B | Standing Pullover (Cable) | 2 | 10–15 reps | @10 |
| Superset | ||||
| 4A | Chest Fly (Cable) | 2 | 10–15 reps | @10 |
| 4B | Y Raise | 2 | 10–15 reps | @10 |
| 5 | Lying Leg Raise | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 80% | ||
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 5 | 10 reps | @6–7 |
| 2B | Cable Wrist Curls | 5 | 15–20 reps | @10 |
| 2C | Standing Calf Raise | 5 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 1 | 6–10 reps | @8–9 |
| 1 | 6–10 reps | @9–10 | ||
| 1B | Pull-Up (Weighted) | 2 | 4–8 reps | @10 |
| Superset | ||||
| 2A | Chest Supported Row (Machine) | 2 | 12–15 reps | @10 |
| 2B | Push Up (Weighted) | 2 | 8–15 reps | @10 |
| Superset | ||||
| 3A | Tricep Extension (Barbell) | 2 | 8–12 reps | @10 |
| 3B | Preacher Curl (Barbell) | 2 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @10 |
| 4B | Decline Crunch | 2 | 10–15 reps | @10 |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, John Weak to John Strong is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 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 70 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.
John Weak to John Strong 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
John Weak to John Strong 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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