Star Wars - R2D2 SW Update
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 3 | 17 reps |
| 2 | Cable Crunch | 3 | 15 reps |
| 3 | Bench Press (Barbell) | 4 | 6 reps |
| 4 | Pec Fly (Dumbbell) | 3 | 8 reps |
| 5 | Shoulder Press (Machine) | 3 | 10 reps |
| Superset | |||
| 6A | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 6B | Chest Press (Machine) | 4 | — |
| Superset | |||
| 7A | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 7B | Lateral Raise (Cable) | 3 | 12 reps |
| Superset | |||
| 8A | Skull Crusher (Barbell) | 3 | 10 reps |
| 8B | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 9 | Dip (Bodyweight) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 5 | AMRAP |
| 2 | Squat (Smith Machine) | 3 | 10 reps |
| 3 | Leg Curl | 4 | 10 reps |
| 4 | Leg Extension | 4 | 10 reps |
| 5 | Hip Abductor (Machine) | 3 | 15 reps |
| 6 | Hip Adductor (Machine) | 3 | 15 reps |
| 7 | Leg Press | 3 | 8 reps |
| 8 | Seated Calf Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 5 | AMRAP |
| 2 | Deadlift (Barbell) | 3 | 4 reps |
| 3 | Lat Pulldown | 3 | 10 reps |
| Superset | |||
| 4A | Seated Row (Cable) | 3 | 10 reps |
| 4B | Chest Supported Row (Machine) | 3 | 10 reps |
| 5 | Preacher Curl (Dumbbell) | 3 | 12 reps |
| 6 | Face Away Cable Curl | 3 | 12 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 3 | 17 reps |
| 2 | Cable Crunch | 3 | 15 reps |
| 3 | Plank Hip Dips | 3 | AMRAP |
| 4 | Bench Press (Barbell) | 4 | 6 reps |
| 5 | Lateral Raise (Cable) | 3 | 12 reps |
| 6 | Reverse Cable Corssover | 3 | — |
| Superset | |||
| 7A | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 7B | Skull Crusher (Barbell) | 3 | 10 reps |
| 8 | Push Up | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 5 | AMRAP |
| 2 | Deadlift (Barbell) | 3 | 4 reps |
| 3 | Lat Pulldown | 3 | 10 reps |
| Superset | |||
| 4A | Seated Row (Cable) | 3 | 10 reps |
| 4B | Chest Supported Row (Machine) | 3 | 10 reps |
| 5 | Preacher Curl (Dumbbell) | 3 | — |
| 6 | Hammer Curl (Cable) | 3 | AMRAP |
| 7 | Dead Hang | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 30 min |
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, Star Wars - R2D2 SW Update 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 80 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.
Star Wars - R2D2 SW Update 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.
Star Wars - R2D2 SW Update 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
