Unbreakable Litany
From Iron cometh Strength, From Strength cometh Will, From Will cometh Faith, From Faith cometh Honor, From Honor cometh Iron.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 500m Row | 1 | 4 min | @6.5 |
| 2 | World's Greatest Stretch | 1 | 5 reps | @5 |
| 3 | Shoulder-/Chest Warmup | 1 | 5 min | @5 |
| 4 | Bench Press (Barbell) | 1 | 8 reps | @5–6 |
| 1 | 8 reps | @6–7 | ||
| 5 | Bench Press (Barbell) | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 6 | Bench Press (Barbell) | 1 | AMRAP | @10 |
| 7 | Pull-Up (Weighted) | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 8 | Overhead Press (Barbell) | 1 | 6 reps | @7 |
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 9 | Kneeling Unilateral Row | 1 | 8 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 10 | Dip (Weighted) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 11 | Face Pull | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 12 | Hollow Hold | 1 | 1 min | @7 |
| 1 | 1 min | @7 | ||
| 1 | 1 min | @7 | ||
| 13 | Cooldown | 1 | 4 min | @4 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cycling | 1 | 4 min | @6.5 |
| 2 | World's Greatest Stretch | 1 | 5 reps | @5 |
| 3 | Hip-/ Squat Warmup | 1 | 5 min | @5 |
| 4 | Squat (Barbell) | 1 | 8 reps | @5–6 |
| 1 | 8 reps | @6–7 | ||
| 5 | Squat (Barbell) | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 6 | Squat (Barbell) | 1 | AMRAP | @10 |
| 7 | Deadlift (Barbell) | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 8 | Lunge (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @7 | ||
| 9 | Cossack Squat | 1 | 8 reps | @6 |
| 1 | 8 reps | @6 | ||
| 10 | Standing Calf Raise | 1 | 15 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 11 | Banded Cable Twist | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 12 | Cooldown | 1 | 4 min | @4 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | ABC Running Drills | 1 | 5 min | @6 |
| 2 | Run | 1 | 60 min | @7 |
| 3 | Stretching | 1 | 5 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | ABC Running Drills | 1 | 5 min | @6 |
| 2 | World's Greatest Stretch | 1 | 5 reps | @5 |
| 3 | Shuttle Runs | 1 | 6 reps | @9 |
| 1 | 5 reps | @9 | ||
| 1 | 4 reps | @9 | ||
| 4 | Broad Jump | 1 | 3 reps | @7 |
| 1 | 3 reps | @7 | ||
| 1 | 3 reps | @7 | ||
| 1 | 3 reps | @7 | ||
| 5 | Skater Hop | 1 | 4 reps | @6 |
| 1 | 4 reps | @6 | ||
| 1 | 4 reps | @6 | ||
| 6 | Plank | 1 | 1 min | @7 |
| 1 | 1 min | @7 | ||
| 1 | 1 min | @7 | ||
| 7 | Stretching | 1 | 5 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 90/90 Hip Flow | 1 | 1 min | @6 |
| 1 | 1 min | @6 | ||
| 1 | 1 min | @6 | ||
| 1 | 1 min | @6 | ||
| 2 | Cat Cow Stretch | 1 | 10 reps | @5 |
| 1 | 10 reps | @5 | ||
| 3 | World's Greatest Stretch | 1 | 5 reps | @5 |
| 1 | 5 reps | @5 | ||
| 1 | 5 reps | @5 | ||
| 1 | 5 reps | @5 | ||
| 4 | Supine Spinal Twist Stretch | 1 | 1 min | @5 |
| 1 | 1 min | @5 | ||
| 1 | 1 min | @5 | ||
| 1 | 1 min | @5 | ||
| 5 | Hamstring Stretch with Rotation | 1 | 1 min | @5 |
| 1 | 1 min | @5 | ||
| 1 | 1 min | @5 | ||
| 1 | 1 min | @5 | ||
| 6 | Thoracic Extension Stretch | 1 | 1 min | @5 |
| 1 | 1 min | @5 | ||
| 1 | 1 min | @5 | ||
| 1 | 1 min | @5 | ||
| 7 | Elevated Pigeon Stretch | 1 | 1 min | @5 |
| 1 | 1 min | @5 | ||
| 1 | 1 min | @5 | ||
| 1 | 1 min | @5 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Unbreakable Litany is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 80 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.
Unbreakable Litany 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Unbreakable Litany 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
