another one
Yes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 8–10 reps |
| 2 | Chest Supported Row (Machine) | 2 | 10–12 reps |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 8–10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 5 | Upright Row (Barbell) | 2 | 10–15 reps |
| 6 | Band Face Pull | 3 | AMRAP |
| 7 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 8 | Twist Curls | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 3–5 reps |
| 2 | Chest Fly (Cable) | 2 | 10–12 reps |
| 3 | Lat Pulldown | 2 | 6–10 reps |
| 4 | Pull-Up (Weighted) | 2 | 6–10 reps |
| 5 | Bayesian Curl | 2 | 10–15 reps |
| 6 | Reverse Bicep Curl (Dumbbell) | 2 | 10–15 reps |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 10–15 reps |
| 8 | Lateral Raise (Dumbbell) | 2 | 10–15 reps |
| 9 | Band Face Pull | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sissy Squat (Weighted) | 3 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 3 | Leg Curl | 3 | 15–20 reps |
| 4 | Leg Extension | 3 | 15–20 reps |
| 5 | Standing Calf Raise | 3 | AMRAP |
| 6 | Wrist Curls | 3 | AMRAP |
| 7 | Good Morning | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sissy Squat (Weighted) | 4 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps |
| 4 | Leg Curl | 3 | 15–20 reps |
| 5 | Leg Extension | 4 | 15–20 reps |
| 6 | Standing Calf Raise | 3 | AMRAP |
| 7 | Wrist Curls | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2 | Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 3 | Bicep Curl (EZ Bar) | 3 | 10–15 reps |
| 4 | Bayesian Curl | 3 | 10–15 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 10–15 reps |
| 6 | Single Arm Tricep Extension (Cable) | 3 | 10–15 reps |
| 7 | Seated Overhead Extension (EZ Bar) | 3 | 8–12 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, another one is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 10 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.
another one 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
another one 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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