Starman Phase 2
He'd like to come and meet us, but he thinks he'd blow our minds.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 3 | 10–15 reps |
| 2 | Cable Crunch | 3 | 10–15 reps |
| 3 | Russian Twist | 3 | 10–15 reps |
| 4 | Cardio | 1 | 45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 60 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Bodyweight) | 2 | AMRAP |
| 2 | Hatfield Squat | 3 | 8–10 reps |
| 3 | Chest Supported Row (Dumbbell) | 3 | 8–15 reps |
| 4 | Good Morning | 3 | 8–10 reps |
| 5 | Lat Pulldown | 2 | 10–15 reps |
| 6 | AD Press | 2 | 10–15 reps |
| Superset | |||
| 7A | Hammer Curl | 2 | 10–15 reps |
| 7B | Skull Crusher (Dumbbell) | 2 | 10–15 reps |
| Superset | |||
| 8A | Lateral Raise (Dumbbell) | 2 | 10–15 reps |
| 8B | Leg Extension | 2 | 10–15 reps |
| 8C | Reverse Wrist Curl (Barbell) | 2 | 10–15 reps |
| Superset | |||
| 9A | Lying Leg Curl | 2 | 8–12 reps |
| 9B | Neck Flexion | 2 | 15–20 reps |
| 10 | Standing Calf Raise | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Decline Sit Up (Weighted) | 3 | 10–15 reps |
| 2 | Cable Crunch | 3 | 10–15 reps |
| 3 | Russian Twist (Dumbbell) | 3 | 10–15 reps |
| 4 | Cardio | 1 | 45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 3–5 reps |
| 2 | Hatfield Squat | 3 | 3–5 reps |
| 3 | Seal Row | 3 | 8–15 reps |
| 4 | Good Morning | 2 | 8–10 reps |
| 5 | Lat Pulldown | 2 | 10–15 reps |
| 6 | Ring Push Up | 2 | 10–20 reps |
| Superset | |||
| 7A | Hammer Curl | 2 | 8–12 reps |
| 7B | Skull Crusher (Dumbbell) | 2 | 8–15 reps |
| Superset | |||
| 8A | Lateral Raise (Dumbbell) | 2 | 15–20 reps |
| 8B | Leg Extension | 2 | 15–20 reps |
| 8C | Reverse Wrist Curl (Barbell) | 2 | 15–20 reps |
| Superset | |||
| 9A | Neck Extension | 2 | 10–15 reps |
| 9B | Standing Calf Raise | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 10–15 reps |
| 2 | Bench Press (Barbell) | 3 | 3–5 reps |
| 3 | Walking Lunge (Dumbbell) | 2 | 15–20 reps |
| 4 | Overhead Press (Barbell) | 3 | 8–10 reps |
| 5 | Ring Row | 2 | 8–15 reps |
| 6 | Hip Thrust (Machine) | 3 | 15–20 reps |
| Superset | |||
| 7A | Incline Curl (Dumbbell) | 2 | 6–10 reps |
| 7B | Tricep Pushdown (Cable) | 2 | 10–15 reps |
| Superset | |||
| 8A | Lu Raise | 2 | 10–15 reps |
| 8B | Rear Delt Fly (Cable) | 2 | 10–20 reps |
| Superset | |||
| 9A | Cable Cervical Lateral Flexion | 2 | 10–15 reps |
| 9B | Upright Row (Barbell) | 2 | 10–15 reps |
| 10 | Standing Calf Raise | 3 | AMRAP |
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, Starman Phase 2 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 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.
Starman Phase 2 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Starman Phase 2 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
