Xeno Protocol — 4-Week Survival Training Program
Inspired by: Alien (1979) Theme: Survival strength, metabolic grit, space-hauler core
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 6 reps | @7 |
| 2 | Pull-Up (Bodyweight) | 4 | 8 reps | @7 |
| 3 | Military Press (Barbell) | 3 | 6 reps | @7 |
| 4 | T-Bar Row | 3 | 10 reps | — |
| 5 | Farmer's Walk (Weighted) | 3 | 30 reps | — |
| 6 | V-Up | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 5 reps | @7 |
| 2 | Trap Bar Deadlift | 3 | 8 reps | @7 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | — |
| 4 | Step-Up (Weighted) | 2 | 20 reps | — |
| 5 | Side Plank | 3 | 60 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 30 reps | @7 |
| 2 | Pilates | 1 | 45 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 10 reps | @7 |
| 2 | Seated Row (Cable) | 3 | 15 reps | @7 |
| 3 | Overhead Press (Dumbbell) | 3 | 12 reps | @7 |
| 4 | EZ Bar Curl + Band Pull-Aparts | 3 | 20 reps | — |
| 5 | Dead Hang | 3 | 30 reps | — |
| 6 | Sit Up | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 4 reps | @7 |
| 2 | Walking Lunges With Sandbag | 3 | 20 reps | — |
| 3 | Sled Push / Pull | 3 | 20 reps | — |
| 4 | Med Ball Carry | 3 | 30 reps | — |
| 5 | Hollow Hold | 3 | 30 min | — |
| Superset | ||||
| 6A | Burpee | 3 | 10 reps | — |
| 6B | Squat (Bodyweight) | 3 | 20 reps | — |
| 6C | Sprint | 3 | 40 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 30–45 Min Incline Hike, Ruck Walk, Or Weighted Vest Walk | 1 | 1 rep |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Xeno Protocol — 4-Week Survival Training 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 4 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 50 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.
Xeno Protocol — 4-Week Survival Training Program 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Xeno Protocol — 4-Week Survival Training 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
