Braylon
Transform your strength in just one week—6 days to unleash your potential and redefine what you thought was possible.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 8 reps |
| 2 | Calf Raise (Machine) | 1 | 8 reps |
| 2 | 12 reps | ||
| 3 | Hack Squat | 3 | 12 reps |
| 4 | Leg Extension | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 5 | Leg Press | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 15 reps |
| 2 | Standing Pullover (Cable) | 1 | 8 reps |
| 1 | 10 reps | ||
| 2 | 12 reps | ||
| 3 | Chest Supported Row (Machine) | 1 | 8 reps |
| 2 | 10 reps | ||
| 4 | Lat Pulldown | 3 | 12 reps |
| 5 | Shrug (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps |
| 2 | Incline Chest Press (Machine) | 3 | 12 reps |
| 3 | Dip (Assisted) | 2 | 0 reps |
| 4 | Pec Deck (Machine) | 3 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 7 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| 2 | Hamstring Curl | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 1 | 20 reps | ||
| 3 | Hip Thrust (Machine) | 3 | 10 reps |
| 4 | Back Extension | 3 | 0 reps |
| 5 | Hip Abductor (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 3 | 8 reps |
| 2 | Preacher Curl (Dumbbell) | 3 | 12 reps |
| 3 | Hammer Curl (Cable) | 3 | 15 reps |
| 4 | Tricep Pushdown (Cable) | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 5 | Single Arm Tricep Extension (Cable) | 3 | 15 reps |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps |
| 7 | Dead Hang | 3 | 0 reps |
Common questions
Yes, Braylon is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 180 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.
Braylon 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Braylon 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
