Pool Ready in 9 Weeks
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chin-Up (Assisted) | 3 | 12 reps | @8 |
| 2 | Dip (Assisted) | 3 | 12 reps | @8 |
| 3 | Seated Dumbbell Curl | 3 | 8 reps | @9.5 |
| 4 | Concentration Curl | 3 | 12 reps | @9.5 |
| 5 | Tricep Extension (Cable) | 3 | 12 reps | @9.5 |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps | @9.5 |
| 7 | T-Bar Row | 3 | 12 reps | @9.5 |
| 8 | Lateral Raise (Cable) | 6 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 10 reps | @9.5 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @9.5 |
| 3 | Back Extension | 3 | 12 reps | @9.5 |
| 4 | Seated Hamstring Curl | 3 | 12 reps | @9.5 |
| 5 | Hip Abductor (Machine) | 3 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Dumbbell Curl | 3 | 8 reps | @9.5 |
| 2 | Preacher Curl (Barbell) | 3 | 12 reps | @9.5 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @9.5 |
| 4 | Tricep Extension (Cable) | 3 | 12 reps | @9.5 |
| 5 | Tricep Extension (Barbell) | 3 | 12 reps | @9.5 |
| 6 | Bench Press (Dumbbell) | 1 | 10 reps | @9.5 |
| 1 | 8 reps | @9.5 | ||
| 1 | 6 reps | @9.5 | ||
| 7 | Lat Pulldown | 3 | 8 reps | @9.5 |
| 8 | Lateral Raise (Cable) | 3 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Tricep Extension (Cable) | 3 | 12 reps | @9.5 |
| 2 | Hammer Curl | 3 | 12 reps | @9.5 |
| 3 | Bicep Curl (EZ Bar) | 3 | 8 reps | @9.5 |
| 4 | Lat Pulldown | 3 | 12 reps | @9.5 |
| 5 | Chest Fly (Machine) | 3 | 15 reps | @9.5 |
| 6 | Lateral Raise (Cable) | 3 | 15 reps | @9.5 |
| 7 | Bent Over Row (Barbell) | 3 | 8 reps | @9.5 |
| 8 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 8 reps | @9.5 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @9.5 |
| 3 | Back Extension | 3 | 8 reps | @9.5 |
| 4 | Leg Extension | 3 | 8 reps | @9.5 |
| 5 | Hip Abductor (Machine) | 3 | 15 reps | @9.5 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pool Ready in 9 Weeks is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 70 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.
Pool Ready in 9 Weeks 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pool Ready in 9 Weeks 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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