Mandatory Suffering
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Push Up | 3 | 0 reps |
| 4 | Incline Chest Press (Machine) | 3 | 0 reps |
| 5 | Skull Crusher | 3 | 0 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 8 | Lateral Raise (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 0 reps |
| 2 | Pull-Up (Assisted) | 3 | 0 reps |
| 3 | Chest Supported Row (Machine) | 3 | 0 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 0 reps |
| 5 | Preacher Curl (Barbell) | 3 | 0 reps |
| 6 | Hanging Leg Raise | 3 | 0 reps |
| 7 | Rear Delt Fly (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 0 reps |
| 2 | Cable Crunch | 3 | 0 reps |
| 3 | High Bar Squat (Barbell) | 3 | 0 reps |
| 4 | Leg Press | 3 | 0 reps |
| 5 | Reverse Lunge (Barbell) | 3 | 0 reps |
| 6 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 7 | Back Extension | 3 | 0 reps |
| 8 | Lateral Raise (Cable) | 3 | 0 reps |
| 9 | Lateral Raise (Dumbbell) | 5 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 4 | Upright Row (Barbell) | 3 | 0 reps |
| 5 | Skull Crusher | 3 | 0 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 0 reps |
| 2 | Pull-Up (Assisted) | 3 | 0 reps |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 4 | Pullover (Machine) | 3 | 0 reps |
| 5 | Bicep Curl (Cable) | 3 | 0 reps |
| 6 | Bicep Curl (Barbell) | 3 | 0 reps |
| 7 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 8 | Wrist Curls | 3 | 0 reps |
| 9 | Hanging Leg Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 0 reps |
| 2 | Front Squat (Barbell) | 3 | 0 reps |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 0 reps |
| 4 | Back Extension | 3 | 0 reps |
| 5 | Reverse Lunge (Barbell) | 3 | 0 reps |
| 6 | Leg Press (45 Degrees) | 3 | 0 reps |
| 7 | Lying Rear Lateral Raise | 3 | 0 reps |
| 8 | Lateral Raise (Machine) | 3 | 0 reps |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mandatory Suffering is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 70 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.
Mandatory Suffering is structured around 6 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mandatory Suffering 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.
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