Embry starred
Are you THE Marcus Fenix!?
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Low Cable Incline Chest Fly | 2 | 15 reps |
| 1 | 12 reps | ||
| 4 | Standing Low Cable Chest Press | 1 | 12 reps |
| 2 | 10 reps | ||
| 5 | Chest Fly (Cable) | 1 | 15 reps |
| 1 | 20 reps | ||
| Superset | |||
| 6A | Overhead Cable Rope Extention | 1 | 15 reps |
| 2 | 12 reps | ||
| 6B | Skull Crusher (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 7 | V-Handle Tricep Pushdown (Cable) | 1 | 12 reps |
| 2 | 10 reps | ||
| 8 | Single Arm Pushdown | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 12 reps |
| 2 | 10 reps | ||
| 2 | T-Bar Row | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Seated Row (Cable) | 2 | 12 reps |
| 2 | 10 reps | ||
| 4 | Rear Delt Row | 1 | 15 reps |
| 2 | 12 reps | ||
| 5 | Lat Pulldown (Single Arm) | 1 | 12 reps |
| 2 | 10 reps | ||
| 6 | Bicep Curl (EZ Bar) | 2 | 12 reps |
| 2 | 10 reps | ||
| 7 | Incline Curl (Dumbbell) | 2 | 15 reps |
| 1 | 12 reps | ||
| 8 | Preacher Curl (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 9 | 21s (EZ Bar) | 2 | 21 reps |
| 10 | Reverse Wrist Curl (Dumbbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 2A | Rear Delt Fly (Cable) | 2 | 12 reps |
| 1 | 10 reps | ||
| 2B | Lateral Raise (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 2C | Rear Delt Fly (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 3 | Face Pull | 1 | 20 reps |
| 2 | 15 reps | ||
| 4 | Upright Row (Barbell) | 3 | 12 reps |
| Superset | |||
| 5A | Shrug (Barbell) | 2 | 15 reps |
| 5B | Shrug (Dumbbell) | 2 | 15 reps |
| 6 | Squat (Barbell) | 2 | 10 reps |
| 2 | 8 reps | ||
| 7 | Lunge (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| Superset | |||
| 8A | Standing Calf Raise | 3 | 15 reps |
| 8B | Glute Bridge (Bodyweight) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Low Cable Incline Chest Fly | 2 | 15 reps |
| 1 | 12 reps | ||
| 4 | Standing Low Cable Chest Press | 1 | 12 reps |
| 2 | 10 reps | ||
| 5 | Chest Fly (Cable) | 1 | 15 reps |
| 1 | 20 reps | ||
| Superset | |||
| 6A | Overhead Cable Rope Extention | 1 | 15 reps |
| 2 | 12 reps | ||
| 6B | Skull Crusher (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 7 | V-Handle Tricep Pushdown (Cable) | 1 | 12 reps |
| 2 | 10 reps | ||
| 8 | Single Arm Pushdown | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 12 reps |
| 2 | 10 reps | ||
| 2 | T-Bar Row | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Seated Row (Cable) | 2 | 12 reps |
| 2 | 10 reps | ||
| 4 | Rear Delt Row | 1 | 15 reps |
| 2 | 12 reps | ||
| 5 | Lat Pulldown (Single Arm) | 1 | 12 reps |
| 2 | 10 reps | ||
| 6 | Bicep Curl (EZ Bar) | 2 | 12 reps |
| 2 | 10 reps | ||
| 7 | Incline Curl (Dumbbell) | 2 | 15 reps |
| 1 | 12 reps | ||
| 8 | Preacher Curl (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 9 | 21s (EZ Bar) | 2 | 21 reps |
| 10 | Reverse Wrist Curl (Dumbbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 2A | Rear Delt Fly (Cable) | 2 | 12 reps |
| 1 | 10 reps | ||
| 2B | Lateral Raise (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 2C | Rear Delt Fly (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 3 | Face Pull | 1 | 20 reps |
| 2 | 15 reps | ||
| 4 | Upright Row (Barbell) | 3 | 12 reps |
| Superset | |||
| 5A | Shrug (Barbell) | 2 | 15 reps |
| 5B | Shrug (Dumbbell) | 2 | 15 reps |
| 6 | Squat (Barbell) | 2 | 10 reps |
| 2 | 8 reps | ||
| 7 | Lunge (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| Superset | |||
| 8A | Standing Calf Raise | 3 | 15 reps |
| 8B | Glute Bridge (Bodyweight) | 3 | 15 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, Embry starred 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 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 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.
Embry starred 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.
Embry starred 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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