F$!k Around and Find out.
Primary 4 lifts with accessories for strength and hypertrophy.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 4 | 6 reps | @6.5 |
| 3 | Leg Press | 4 | 10 reps | @8.5 |
| 4 | Standing Calf Raise | 4 | 15 reps | @9 |
| 5 | Seated Calf Raise | 4 | 20 reps | @7.5 |
| 6 | Plank | 3 | 1 min | @9 |
| 7 | Pallof Press | 3 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @8.5 |
| 2 | Barbell Row | 5 | 5 reps | @9.5 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @8.5 |
| 4 | Pull-Up (Weighted) | 3 | 8 reps | @9 |
| 5 | Overhead Press (Barbell) | 4 | 8 reps | @8 |
| 6 | Hanging Knee Raise | 3 | 15 reps | @9.5 |
| 7 | Ab Wheel | 3 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 8 reps | @7 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @6.5 |
| 3 | Leg Extension | 3 | 20 reps | @8 |
| 4 | Walking Lunge | 3 | 15 reps | @8 |
| 5 | Standing Calf Raise | 4 | 20 reps | @7.5 |
| 6 | One Arm Overhead Carry with March | 3 | 30 reps | @7.5 |
| 7 | Dead Bug | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8 reps | @8 |
| 2 | T-Bar Row | 4 | 10 reps | @8.5 |
| 3 | Incline Fly Press (Dumbbell) | 3 | 15 reps | @8 |
| 4 | Arnold Press | 3 | 12–15 reps | @7.5 |
| 5 | Face Pull | 3 | 15 reps | @9 |
| 6 | Russian Twist | 3 | 20 reps | @8 |
| 7 | Side Plank | 3 | 1 min | @9 |
| 8 | Hack Squat | 3 | 15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Deficit) | 4 | 6 reps | @8 |
| 2 | Bicep Curl (Barbell) | 4 | 12 reps | @9 |
| 3 | Hammer Curl | 3 | 15 reps | @8 |
| 4 | Tricep Pushdown (Cable) | 3 | 15 reps | @8.5 |
| 5 | Med Ball Slam | 3 | 12 reps | @8 |
| 6 | Bicycle Crunch | 4 | 20 reps | @9 |
| 7 | Lying Reverse Fly | 4 | 20 reps | @6.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, F$!k Around and Find out. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
F$!k Around and Find out. is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
F$!k Around and Find out. 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
