Hard Reset: Month One – 30-Day Rebuild
Month One: Reclaim strength. Build discipline. Reset your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 2 | Seated Row (Machine) | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @8 | ||
| 3 | Hammer Curl (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @8 | ||
| 4 | Face Pull | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 5A | Preacher Curl (Barbell) | 3 | 10–12 reps | @9 |
| 5B | Bent Over Row (Dumbbell) | 3 | 10–12 reps | @9 |
| 6 | Cardio | 1 | 10–15 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 2 | Shoulder Press (Machine) | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @8 | ||
| 3 | Tricep Pushdown (Cable) | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 4A | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @9 |
| 4B | Lateral Raise (Dumbbell) | 3 | 10–12 reps | @9 |
| 5 | Cardio | 1 | 10–15 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 2 | Leg Curl | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @8 | ||
| 3 | Goblet Squat | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 4 | Standing Calf Raise | 1 | 20 reps | @7 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @9 | ||
| Superset | ||||
| 5A | Reverse Abs Crunch (Bodyweight) | 3 | 15 reps | @9 |
| 5B | Plank with Shoulder Taps | 3 | 20 reps | @9 |
| 5C | Bicycle Crunch | 3 | 20 reps | @9 |
| 6 | Cardio | 1 | 10–15 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 12 reps | @7 |
| 2 | Bent Over Row (Dumbbell) | 4 | 12 reps | @7 |
| 3 | Goblet Squat | 4 | 15 reps | @8 |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 12 reps | @7 |
| 5 | Sit Up | 4 | 20 reps | @8 |
| 6 | Romanian Deadlift (Dumbbell) | 4 | 12 reps | @7 |
| 7 | Cardio | 1 | 10 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 20–30 min | @6 |
| 2 | Cat Cow Stretch | 4 | 30 sec | — |
| 3 | World's Greatest Stretch | 4 | 30 sec | — |
| 4 | 90/90 Hip Flow | 4 | 30 sec | — |
| 5 | Dynamic Hamstring Sweeps | 4 | 30 sec | — |
| 6 | Child’s Pose | 4 | 30 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Plank | 1 | 30 sec | @6 |
| 1 | 45 sec | @7 | ||
| 1 | 45 sec | @8 | ||
| 2 | Russian Twist | 1 | 20 reps | @6 |
| 1 | 20 reps | @7 | ||
| 1 | 20 reps | @8 | ||
| 3 | Side Plank | 1 | 30 sec | @7 |
| 2 | 30 sec | @8 | ||
| 4 | Stretching | 3 | 2.5 min | — |
| 5 | Cardio | 1 | 10–20 min | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hard Reset: Month One – 30-Day Rebuild is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 90 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.
Hard Reset: Month One – 30-Day Rebuild 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hard Reset: Month One – 30-Day Rebuild 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
