Vengeance
5 Days of Low Volume, High Intensity Brutality
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | 8 reps | @6.5 |
| 2 | Seated Row (Machine) | 3 | 5 reps | @10 |
| 3 | High Row | 3 | 5 reps | @10 |
| 4 | Wide Grip Lat Pulldown | 3 | 5 reps | @10 |
| 5 | Standing Pullover (Cable) | 3 | 8 reps | @9.5 |
| Superset | ||||
| 6A | Hanging Leg Raise | 3 | 8 reps | @10 |
| 6B | Hanging Knee Raise | 3 | 8 reps | @10 |
| 7 | Standing Calf Raise | 2 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | @10 |
| 2 | Overhead Press (Barbell) | 3 | 6 reps | @10 |
| 3 | Incline Chest Press (Machine) | 3 | 5 reps | @10 |
| 1 | 10 reps | @10 | ||
| 4 | One Arm Lateral Raise (Cable) | 3 | 6 reps | @10 |
| 1 | 10 reps | @10 | ||
| Superset | ||||
| 5A | Chest Fly (Machine) | 2 | 10 reps | @10 |
| 5B | Reverse Pec Deck | 2 | 10 reps | @10 |
| 6 | Chest Press (Machine) | 3 | 10 reps | @10 |
| 7 | Abs Crunch (Machine) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 5 reps | @10 |
| 2 | Leg Press (45 Degrees) | 3 | 6 reps | @10 |
| 3 | Hip Thrust (Machine) | 3 | 6 reps | @10 |
| 4 | Leg Extension | 3 | 6 reps | @10 |
| 5 | Lying Leg Curl | 3 | 6 reps | @10 |
| Superset | ||||
| 6A | Hip Adductor (Machine) | 3 | 10 reps | @10 |
| 6B | Hip Abductor (Machine) | 3 | 10 reps | @10 |
| 7 | Standing Calf Raise | 2 | 6 reps | @10 |
| Superset | ||||
| 8A | Leg Raise (Captain's Chair) | 3 | 6 reps | @10 |
| 8B | Knee Raise (Captain's Chair) | 3 | 1 rep | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Skull Crusher (Barbell) | 3 | 6 reps | @10 |
| 1B | Bicep Curl (Barbell) | 3 | 6 reps | @10 |
| 2 | Preacher Curl (Dumbbell) | 3 | 5 reps | @10 |
| 3 | Tricep Pushdown (Cable) | 3 | 6 reps | @10 |
| 4 | Bicep Curl (Machine) | 3 | 6 reps | @10 |
| 5 | Seated Dip (Machine) | 3 | 6 reps | @10 |
| Superset | ||||
| 6A | Wrist Curls | 3 | 10 reps | @10 |
| 6B | Reverse Wrist Curl (Dumbbell) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 3 | 8 reps | @9 |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 6 reps | @10 |
| 3 | Reverse Pec Deck | 3 | 10 reps | @10 |
| 4 | Shrug (Trap Bar) | 3 | 8 reps | @10 |
| 5 | Back Extension (Weighted) | 3 | 15 reps | @8.5 |
| 6 | Standing Calf Raise | 2 | 6 reps | @10 |
| 7 | Dead Hang | 1 | 30 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Vengeance is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.
Vengeance 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Vengeance 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
