Reaper
From Red to Gold
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @8.5 |
| 2 | Tricep Extension (Dumbbell) | 5 | 15 reps | — |
| 3 | Squat (Barbell) | 5 | 10 reps | @7 |
| 4 | Hanging Toes To Bar | 5 | 10 reps | — |
| 5 | Tricep Rope Push Down (Cable) | 5 | 10 reps | @6 |
| 6 | Face Pull | 5 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 5 reps | — |
| 2 | Chin-Up (Weighted) | 5 | 5 reps | — |
| 3 | Abs Crunch (Machine) | 5 | 15 reps | — |
| 4 | Shrug (Dumbbell) | 5 | 10 reps | — |
| 5 | Upright Row (Barbell) | 5 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 5 | 5 reps | — |
| 2 | Chin-Up (Weighted) | 5 | 10 reps | @10 |
| 3 | Deadlift (Barbell) | 5 | 10 reps | @8 |
| 4 | Lateral Raise (Cable) | 4 | 10 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 5 | 10 reps | — |
| 6 | Reverse Abs Crunch (Bodyweight) | 5 | 20 reps | — |
| 7 | Hammer Curl (Cable) | 5 | 10 reps | — |
| 8 | Lateral Raise (Cable) | 5 | 10 reps | — |
| 9 | Landmine Press | 5 | 5 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 10 reps |
| 2 | Pull-Up (Weighted) | 5 | 10 reps |
| 3 | Abs Crunch (Machine) | 5 | 20 reps |
| 4 | Power Shrug | 5 | 20 reps |
| 5 | Face Pull | 5 | 20 reps |
| 6 | Hammer Curl (Cable) | 5 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Close Grip Bench Press (Smith Machine) | 5 | 10 reps |
| 2 | Incline Bench Press (Smith Machine) | 5 | 10 reps |
| 3 | Abs Crunch (Weighted) | 5 | 20 reps |
| 4 | Tricep Dip (Bodyweight) | 5 | 10 reps |
| 5 | Squat (Smith Machine) | 5 | 5 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Reaper is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 50 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.
Reaper 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Reaper 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
