My physiques weak points program
Personal program targeting back and hamstrings
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 2 | 15 reps | @10 |
| 2 | Tricep Pushdown (Cable) | 2 | 15 reps | @10 |
| 3 | Bicep Curl (EZ Bar) | 2 | 12 reps | @10 |
| 4 | Overhead Tricep Extension (Cable) | 2 | 12 reps | @10 |
| 5 | Lateral Raise (Cable) | 2 | 15 reps | @10 |
| 6 | Upright Row (Barbell) | 2 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 12 reps | @10 |
| 2 | Hack Squat | 1 | 10 reps | @10 |
| 2 | 15 reps | @8 | ||
| 3 | Back Extension (Weighted) | 3 | 15 reps | @8.5 |
| 4 | Leg Extension | 2 | 15 reps | @8 |
| 5 | Leg Curl | 3 | 12 reps | @10 |
| 6 | Seated Calf Raise | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 10 reps | @9 |
| 2 | Wide Grip Lat Pulldown | 3 | 15 reps | @10 |
| 3 | Incline Bench Press (Barbell) | 2 | 10 reps | @8.5 |
| 4 | Seated Row (Cable) | 3 | 12 reps | @10 |
| 5 | Low To Highs | 2 | 15 reps | @10 |
| 6 | Pullover (Dumbbell) | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 2 | 10 reps | @9 |
| 2 | Overhead Extension (EZ Bar) | 2 | 10 reps | @9 |
| 3 | Incline Curl (Dumbbell) | 2 | 10 reps | @10 |
| 4 | Tricep Pushdown (Cable) | 2 | 15 reps | @10 |
| 5 | Lateral Raise (Machine) | 2 | 20 reps | @10 |
| 6 | Lu Raise | 2 | 15 reps | @10 |
| 7 | Rear Delt Fly (Cable) | 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 30 min | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 30 min | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 2 | 8 reps | @8 |
| 2 | Lat Pulldown (Close Grip) | 3 | 12 reps | @10 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @9 |
| 4 | Helms Row | 3 | 20 reps | @10 |
| 5 | Chest Fly (Cable) | 2 | 15 reps | @10 |
| 6 | Seated Row (Machine) | 3 | 12 reps | @10 |
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, My physiques weak points program 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 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 50 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.
My physiques weak points program 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.
My physiques weak points program 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
