Aidans regime 1
Transform your physique in just 10 weeks with Aidan's Regime—sculpt, strengthen, and unleash your full potential in every workout.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 2 | 15 reps | — |
| 2 | Incline Bench Press (Barbell) | 4 | 0 reps | @9 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps | @9 |
| 4 | Chest Fly (Machine) | 3 | 12 reps | — |
| 5 | Lateral Raise (Dumbbell) | 4 | 12 reps | — |
| 6 | Dip (Bodyweight) | 3 | 0 reps | @8 |
| 7 | Leg Raise (Captain's Chair) | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 2 | 12 reps | — |
| 2 | Face Pull | 3 | 15 reps | — |
| 3 | Wide Grip Pull-Up | 3 | 0 reps | @9 |
| 4 | Seated Row (Cable) | 3 | 12 reps | — |
| 5 | Hammer Curl | 3 | 12 reps | — |
| 6 | Lat Pulldown (Close Grip) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cycling | 1 | 5 min | — |
| 2 | Platz Squat | 4 | 12 reps | — |
| 3 | Reverse Lunge (Barbell) | 3 | 10 reps | — |
| 4 | Leg Press (45 Degrees) | 4 | 0 reps | @9 |
| 5 | Seated Hamstring Curl | 3 | 0 reps | @9 |
| 6 | Calf Raise (Machine) | 2 | 15 reps | — |
| 7 | Cable Crunch | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Delt Fly (Machine) | 3 | 12 reps | — |
| 2 | Wide Grip Pull-Up | 3 | 0 reps | @9 |
| Superset | ||||
| 3A | Decline Crunch | 1 | 20 reps | — |
| 2 | 15 reps | — | ||
| 3B | Russian Twist | 1 | 20 reps | — |
| 2 | 15 reps | — | ||
| 4 | Incline Bench Press (Dumbbell) | 3 | 0 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Aidans regime 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
Aidans regime 1 is structured around 4 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Aidans regime 1 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
