My Weighted Routine (open to criticism)
Wrestling/Hypertrophy program thingy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 15 reps | 60% |
| 1 | 10 reps | 80% | ||
| 1 | 6 reps | 90% | ||
| 1 | 3 reps | 95% | ||
| 1 | 15 reps | 70% | ||
| 2 | Pull-Up (Bodyweight) | 4 | 4–8 reps | — |
| Superset | ||||
| 3A | Face Pull | 3 | 10–15 reps | — |
| 3B | Hammer Curl | 3 | 6–10 reps | — |
| 4 | AD Press | 4 | 6–8 reps | — |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | — |
| 6 | Neck Extension | 3 | 15–20 reps | — |
| 7 | Neck Flexion | 3 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 15 reps | 60% |
| 1 | 10 reps | 70% | ||
| 1 | 6 reps | 80% | ||
| 1 | 3 reps | 85% | ||
| 1 | 15 reps | 65% | ||
| 2 | Hang Clean | 4 | 3–5 reps | — |
| 3 | Hyperextension | 3 | 10–15 reps | — |
| 4 | Hanging Leg Raise | 3 | 8–12 reps | — |
| 5 | Romanian Deadlift (Barbell) | 4 | 6–10 reps | — |
| 6 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps | — |
| 1 | 8–2 reps | — | ||
| 7 | Standing Calf Raise | 3 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 15–20 min | @6.5 |
| 2 | Sprint | 8 | 20–30 sec | @9–10 |
| 3 | Shadow Kick Boxing | 5 | 3 min | @7 |
| 4 | Kettlebell Swing | 3 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 1 | 15 reps | — |
| 2 | Chin-Up (Weighted) | 1 | 10 reps | 60% |
| 1 | 6 reps | 70% | ||
| 1 | 3 reps | 80% | ||
| 1 | 15 reps | 85% | ||
| 3 | Military Press (Barbell) | 4 | 4–8 reps | — |
| Superset | ||||
| 4A | Upright Row (Barbell) | 3 | 10–15 reps | — |
| 4B | Lateral Raise (Dumbbell) | 3 | 8–12 reps | — |
| 5 | Rotational Landmine Push Press | 3 | 3–5 reps | — |
| 6 | Barbell Row | 4 | 6–10 reps | — |
| 7 | Reverse Pec Deck | 3 | 15–20 reps | — |
| 8 | Power Shrug | 3 | 15–20 reps | — |
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, My Weighted Routine (open to criticism) 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 garage 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 90 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.
My Weighted Routine (open to criticism) is structured around 4 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.
My Weighted Routine (open to criticism) 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
