Traditional with a hint of science
5 day split targeting all major muscle groups two times a week with an day dedicated entirely to arms. Extra arm day in between day 5 and day 1 if desired
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 2 | Pull-Up (Neutral Grip, Weighted) | 3 | 6–10 reps |
| 3 | Bench Press (Close Grip) | 3 | 6–10 reps |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 6–10 reps |
| 5 | Chest Fly (Machine) | 3 | 6–10 reps |
| 6 | Lat Pulldown (Close Grip) | 3 | 6–10 reps |
| 7 | Single Arm Tricep Extension (Cable) | 3 | 6–10 reps |
| 8 | Bicep Curl (Cable) | 3 | 6–10 reps |
| 9 | Overhead Tricep Extension (Cable) | 3 | 6–10 reps |
| 10 | Preacher Curl (Dumbbell) | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 6–10 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 6–10 reps |
| 3 | Single Leg Press | 4 | 6–10 reps |
| 4 | Hamstring Curl | 3 | 6–10 reps |
| 5 | Leg Extension | 3 | 6–10 reps |
| 6 | Seated Calf Raise | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Tricep Extension (Cable) | 3 | 6–10 reps |
| 2 | Preacher Curl (Dumbbell) | 3 | 6–10 reps |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 6–10 reps |
| 4 | Bicep Curl (Cable) | 3 | 6–10 reps |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 6–10 reps |
| 6 | Concentration Curl | 3 | 6–10 reps |
| 7 | Lateral Raise (Cable) | 3 | 6–10 reps |
| 8 | Rear Delt Fly (Cable) | 3 | 6–10 reps |
| 9 | 21s (EZ Bar) | 3 | 21 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 6–10 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 4 | Shrug (Dumbbell) | 3 | 6–10 reps |
| 5 | Chest Fly (Machine) | 3 | 6–10 reps |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 6–10 reps |
| 7 | Lateral Raise (Cable) | 3 | 6–10 reps |
| 8 | Rear Delt Fly (Cable) | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Tricep Extension (Cable) | 3 | 6–10 reps |
| 2 | Preacher Curl (Dumbbell) | 3 | 6–10 reps |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 6–10 reps |
| 4 | Bicep Curl (Cable) | 3 | 6–10 reps |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 6–10 reps |
| 6 | Concentration Curl | 3 | 6–10 reps |
| 7 | Lateral Raise (Cable) | 3 | 6–10 reps |
| 8 | Rear Delt Fly (Cable) | 3 | 6–10 reps |
| 9 | 21s (EZ Bar) | 3 | 21 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 6–10 reps |
| 2 | Lat Pulldown (Close Grip) | 3 | 6–10 reps |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 6–10 reps |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 6–10 reps |
| 5 | Leg Extension | 3 | 6–10 reps |
| 6 | Lat Prayer | 3 | 6–10 reps |
| 7 | Hamstring Curl | 3 | 6–10 reps |
| 8 | Seated Calf Raise | 3 | 6–10 reps |
| 9 | Preacher Curl (Dumbbell) | 3 | 6–10 reps |
| 10 | Bicep Curl (Cable) | 3 | 6–10 reps |
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, Traditional with a hint of science 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.
Traditional with a hint of science 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Traditional with a hint of science 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.
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