C.T Workout
A combination of 2 popular workouts, but adjusted for the equipment my gym can provide, hence C.T —> Combination Tweaked Workout.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Seated Front Raise | 3 | 12 reps | @10 |
| 1B | Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 2 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @10 |
| 4 | Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
| 5 | Concentration Curl | 3 | 10 reps | @10 |
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @10 |
| 7 | Hammer Curl | 1 | AMRAP | @10 |
| 8 | Wrist Curls | 1 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 12 reps | @10 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Push Up | 1 | 10 reps | @10 |
| 1 | 15 reps | @10 | ||
| 4 | Push Up | 1 | AMRAP | @10 |
| 5 | Hamstring Curl | 3 | 12 reps | @10 |
| 6 | Leg Extension | 3 | 12 reps | @10 |
| 7 | Straight Leg Calf Raise | 3 | 12 reps | @10 |
| 8 | Romanian Deadlift (Barbell) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @10 |
| 2 | Lat Pulldown | 3 | 12 reps | @10 |
| 3 | Bench Press (Dumbbell) | 3 | 12 reps | @10 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @10 |
| 5 | Hammer Curl | 3 | 10 reps | @10 |
| 6 | Single Arm Overhead Tricep Extension | 3 | 10 reps | @10 |
| 7 | Skull Crusher | 3 | 12 reps | @10 |
| 8 | Pull-Up (Bodyweight) | 1 | AMRAP | @10 |
| 9 | Wrist Curls | 1 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sissy Squat | 3 | 12 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 3 | 15 reps | @10 |
| 3 | Leg Extension | 3 | 15 reps | @10 |
| 4 | Standing Calf Raise | 3 | 12 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 6 | Hamstring Curl | 3 | 15 reps | @10 |
| 7 | Hanging Leg Raise | 3 | 15 reps | @10 |
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, C.T Workout 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 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 60 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.
C.T Workout 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
C.T Workout 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
