Champion of The Fiery Skies
This is a tailored program for Champions in the making.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 5–10 reps | @8.5 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10–15 reps | @8 |
| 3 | Leg Extension | 3 | 10 reps | @7 |
| 4 | Leg Curl | 2 | 8–12 reps | @7.5 |
| 5 | Good Morning | 2 | 8–12 reps | @7 |
| 6 | Seated Calf Raise | 3 | 8–15 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 5–10 reps | @9.5 |
| 2 | Chest Supported Row (Machine) | 3 | 5–10 reps | @9.5 |
| 3 | Chest Fly (Machine) | 3 | 8–15 reps | @8 |
| 4 | Lat Pulldown (Single Arm) | 3 | 8–15 reps | @8 |
| 5 | Y Raise | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 5–10 reps | @9.5 |
| 2 | Hip Thrust (Machine) | 3 | 8–12 reps | @9 |
| 3 | Lying Leg Curl | 3 | 5–10 reps | @9.5 |
| 4 | Squat (Paused) | 2 | 5–10 reps | @9 |
| 5 | Reverse Nordic Curl | 2 | 10–15 reps | @8.5 |
| 6 | Seated Calf Raise | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 5–10 reps | @10 |
| 2 | Incline Bench Press (Barbell) | 3 | 5–10 reps | @9.5 |
| 3 | Deficit Handstand Push Up | 1 | 0.3–1 min | @7 |
| 4 | Lateral Raise (Cable) | 3 | 10 reps | @8 |
| 5 | Tricep Extension (Cable) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 5–10 reps | @9 |
| 2 | Inverted Row | 3 | 5–10 reps | @10 |
| 3 | Face Pull | 3 | 10 reps | @7 |
| 4 | Bicep Curl (Cable) | 3 | 10–15 reps | @7 |
| 5 | Hammer Curl | 3 | 6–10 reps | @9.5 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Champion of The Fiery Skies is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 80 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.
Champion of The Fiery Skies 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Champion of The Fiery Skies 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
