π¦
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 4 | 6β8 reps |
| 1B | Seated Row (Cable) | 4 | 8β12 reps |
| Superset | |||
| 2A | Overhead Press (Barbell) | 4 | 6β12 reps |
| 2B | Bicep Curl (EZ Bar) | 4 | 6β10 reps |
| Superset | |||
| 3A | Tricep Extension (Cable) | 4 | 10β15 reps |
| 3B | Lateral Raise (Cable) | 4 | 10β15 reps |
| 3C | Cable Crunch | 4 | 10β20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Leg Extension | 4 | 10β15 reps |
| 1B | Seated Calf Raise | 4 | 15β20 reps |
| Superset | |||
| 2A | Shrug (Trap Bar) | 3 | 12β15 reps |
| 2B | Leg Curl | 3 | 12β15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Close Grip) | 4 | 6β10 reps |
| 1B | Pullover (Dumbbell) | 4 | 8β12 reps |
| Superset | |||
| 2A | Overhead Tricep Extension (Cable) | 4 | 10β12 reps |
| 2B | Preacher Curl (Barbell) | 4 | 6β12 reps |
| Superset | |||
| 3A | Hammer Curl | 3 | 6β12 reps |
| 3B | Face Pull | 3 | 10β15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 6β10 reps |
| 1B | Seated Row (Machine) | 3 | 10β12 reps |
| Superset | |||
| 2A | Lat Pulldown | 3 | 6β10 reps |
| 2B | Tricep Extension (Cable) | 3 | 10β15 reps |
| Superset | |||
| 3A | Bayesian Curl | 3 | 8β12 reps |
| 3B | Chest Fly (Cable) | 3 | 12β15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 3 | 6β12 reps |
| 1B | Seated Calf Raise | 3 | 12β15 reps |
| Superset | |||
| 2A | Farmer's Walk (Weighted) | 3 | 3 reps |
| 2B | Cable Crunch | 3 | 10β20 reps |
| 3 | Leg Press | 3 | 8β12 reps |
Weeks 2β12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, π¦ 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 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 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.
π¦ 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
π¦ 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
