Humiston Science Based Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dead Hang | 2 | 0.5–1 min | — |
| 2 | Barbell Pullover | 1 | 15 reps | @6 |
| 3 | 5 reps | @10 | ||
| 3 | Wide Grip Lat Pulldown | 3 | 12 reps | @8 |
| 4 | Seated Row (Cable) | 3 | 15 reps | @8 |
| 5 | T-Bar Row | 1 | 10 reps | @7 |
| 2 | 10 reps | @9 | ||
| 6 | Hyperextension | 3 | 20 reps | @8 |
| 7 | Wide Grip Pull-Up | 3 | — | — |
| 8 | Seated Calf Raise | 3 | 20 reps | @9 |
| 9 | Power Shrug | 3 | 20 reps | @10 |
| 10 | Y Raise (Dumbbell) | 2 | 20 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dead Hang | 2 | 0.5–1 min | — |
| 2 | Incline DB Press | 2 | 8 reps | @8 |
| 3 | Flat DB Press | 1 | 15 reps | @6 |
| 2 | 6 reps | @9 | ||
| 4 | DIPS | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 5 | Pec Deck (Machine) | 2 | 12 reps | @7.5 |
| 1 | 10 reps | @9 | ||
| 1 | 30 reps | @6 | ||
| 6 | Incline French Press | 1 | 15 reps | @8 |
| 2 | 12 reps | @10 | ||
| 7 | Reverse Grip Tricep Extension | 3 | 15 reps | @8 |
| 8 | Straight Bar Extensions | 1 | 20 reps | @8 |
| 1 | 15 reps | @10 | ||
| 9 | Hanging Leg Raise | 4 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dead Hang | 2 | 0.5–1 min | — |
| 2 | Behind The Back Barbell Raise | 3 | 15 reps | @7 |
| 3 | Incline Dumbell Lateral Raise | 1 | 20 reps | @6 |
| 3 | 12 reps | @8 | ||
| 4 | Supinated Heavy Press | 1 | 15 reps | @6 |
| 2 | 8 reps | @9 | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 20 reps | @8 |
| 6 | Partial Lateral Raise (Cable) | 3 | 10 reps | @8 |
| 7 | Around The World | 2 | 20 reps | @7 |
| 8 | Incline Curl (Dumbbell) | 3 | 20 reps | @8 |
| 9 | Drag Curls | 3 | 12 reps | @8 |
| 10 | Spider Curl | 3 | 12 reps | @8 |
| 11 | Concentration Curl | 2 | 12 reps | @9 |
| 12 | Standing Calf Raise | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 20 reps | @5 |
| 1 | 8 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 2 | SIngle Leg Glute Hyper | 3 | 12 reps | @6 |
| 3 | Leg Curl | 3 | 20 reps | @7 |
| 4 | Squat (Barbell) | 1 | 20 reps | @4 |
| 3 | 10 reps | @7 | ||
| 5 | Walking Lunge (Dumbbell) | 3 | 1 rep | — |
| 6 | Stiff Leg Deadlift | 2 | 10 reps | @7 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dead Hang | 3 | 0.5–1 min |
| 2 | Cardio | 1 | 25–40 min |
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, Humiston Science Based 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 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 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.
Humiston Science Based Program 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Humiston Science Based 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
