Arjun program 2
Transform your strength and sculpt your physique in just 10 minutes a day—unlock your athletic potential with the Arjun Program 2.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 5 | 0 reps |
| 2 | Walking Lunge | 3 | 0 reps |
| 3 | Jump Squat | 3 | 0 reps |
| 4 | Standing Calf Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | Push Up | 3 | 0 reps |
| 3 | Shoulder Press (Machine) | 3 | 0 reps |
| 4 | Plank | 3 | 0 min |
| 5 | Russian Twist (Dumbbell) | 3 | 0 reps |
| 6 | Hanging Leg Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Extension | 1 | 0 reps |
| 2 | Hip Openers | 1 | 0 reps |
| 3 | Hamstring Stretch with Rotation | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Box Jump | 1 | 0 reps |
| 2 | Lateral Box Jump | 1 | 0 reps |
| 3 | Burpee | 1 | 0 reps |
| 4 | Abs Crunch (Bodyweight) | 1 | 0 reps |
| 5 | A Skip | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 2 | Bench Press (Barbell) | 1 | 0 reps |
| 3 | TRX Row | 1 | 0 reps |
| 4 | Pallof Press | 2 | 0 reps |
| 5 | Side Plank | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Swing | 1 | 0 reps |
| 2 | Squat Thruster | 2 | 0 reps |
| 3 | Leg Press | 1 | 0 reps |
| 4 | Squat (Barbell) | 1 | 0 reps |
| 5 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| 6 | Leg Curl | 1 | 0 reps |
| 7 | Leg Extension | 1 | 0 reps |
| 8 | Standing Calf Raise | 1 | 0 reps |
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, Arjun program 2 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 10 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.
Arjun program 2 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Arjun program 2 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
