Discipline over Motivation
Unlock your potential with 10 weeks of unwavering discipline — transform your routine and achieve results that last beyond motivation.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cable Crunch | 3 | 8–12 reps |
| 2 | Plank | 3 | 8–12 reps |
| 3 | Side Plank | 3 | 8–12 reps |
| 4 | Russian Twist (Dumbbell) | 3 | 8–12 reps |
| 5 | Heel Taps | 3 | 8–12 reps |
| 6 | Bicycle Crunch | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 2 | 8–12 reps |
| 2 | Bicep Curl (Barbell) | 2 | 8–12 reps |
| 3 | Reverse Bicep Curl (Dumbbell) | 2 | 8–12 reps |
| 4 | Tricep Pushdown (Cable) | 2 | 8–12 reps |
| 5 | Tricep Extension (Cable) | 2 | 8–12 reps |
| 6 | Skull Crusher (Dumbbell) | 2 | 8–12 reps |
| 7 | Preacher Curl (EZ Bar) | 2 | 8–12 reps |
| 8 | Farmers Walk | 2 | 8–12 reps |
| 9 | Dead Hang | 2 | 8–12 reps |
| 10 | Shoulder Press (Machine) | 2 | 8–12 reps |
| 11 | Lateral Raise (Machine) | 2 | 8–12 reps |
| 12 | Rear Delt Fly (Machine) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up (Incline) | 3 | 8–12 reps |
| 2 | Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 3 | Muscle Up | 3 | 8–12 reps |
| 4 | Bench Press (Barbell) | 3 | 8–12 reps |
| 5 | Cable Crossover | 3 | 8–12 reps |
| 6 | Dip (Weighted) | 3 | 8–12 reps |
| 7 | Chest Fly (Cable) | 3 | 8–12 reps |
| 8 | Push Up | 3 | 8–12 reps |
| 9 | Floor Press (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 8–12 reps |
| 2 | Lat Pulldown | 3 | 8–12 reps |
| 3 | Shrug (Barbell) | 3 | 8–12 reps |
| 4 | Clean Deadlift | 3 | 8–12 reps |
| 5 | Seated Row (Cable) | 3 | 8–12 reps |
| 6 | Barbell Row | 3 | 8–12 reps |
| 7 | Kettlebell Swing | 3 | 8–12 reps |
| 8 | Superman | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 8–12 reps |
| 2 | Leg Extension | 3 | 8–12 reps |
| 3 | Hip Thrust (Barbell) | 3 | 8–12 reps |
| 4 | Standing Calf Raise | 3 | 8–12 reps |
| 5 | Raised Heel Squat | 3 | 8–12 reps |
| 6 | Calf Raise (Leg Press) | 3 | 8–12 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, Discipline over Motivation 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 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.
Discipline over Motivation 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Discipline over Motivation 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
