Watermelon crusher program
Crush watermelons and your goals with this 8 week program.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Face Pull | 3 | 8–12 reps | @7.5 |
| 1B | Lat Pulldown | 3 | 8–12 reps | @8 |
| Superset | ||||
| 2A | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @7.5 |
| 2B | Single Arm Row (Dumbbell) | 3 | 8–10 reps | @7.5 |
| 3 | Tricep Pushdown (Cable) | 3 | 6–12 reps | @8 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Deadbug | 1 | 30–60 reps | — |
| 6 | Bird Dog | 1 | 20–40 reps | — |
| 7 | Reverse Abs Crunch (Bodyweight) | 1 | 20–80 reps | — |
| 8 | Plank with Shoulder Taps | 1 | 30–120 sec | — |
| 9 | Bicycle Crunch | 1 | 40–100 reps | — |
| 10 | Russian Twist | 1 | 40–100 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 6–12 reps | @8.5 |
| Superset | ||||
| 2A | Shoulder Press (Machine) | 3 | 8–12 reps | @7.5 |
| 2B | Leg Curl | 3 | 8–12 reps | @8 |
| 3 | Reverse Lunge (Dumbbell) | 3 | 6–12 reps | @8 |
| Superset | ||||
| 4A | Lateral Raise (Machine) | 3 | 10–15 reps | @7 |
| 4B | Hip Abductor (Machine) | 3 | 8–10 reps | @7.5 |
| 5 | Plank | 1 | 60–180 sec | — |
| 6 | Side Plank | 1 | 20–100 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–12 reps | @8 |
| 2 | Hip Thrust (Machine) | 3 | 8–12 reps | @7 |
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 3 | AMRAP | @7.5 |
| 3B | Romanian Deadlift (Barbell) | 3 | 6–12 reps | @7 |
| Superset | ||||
| 4A | Hip Adductor (Machine) | 3 | 8–10 reps | @8 |
| 4B | Leg Extension | 3 | 8–12 reps | @7.5 |
| 5 | Plank | 1 | 60–180 sec | — |
| 6 | Side Plank | 1 | 20–100 sec | — |
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, Watermelon crusher program 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 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.
Watermelon crusher program is structured around 3 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.
Watermelon crusher program 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
