Tien 1000 years in hyperbolic time chamber
Soloes every universe
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 2A | Leg Press | 3 | 15–20 reps | @10 |
| 2B | Calf Raise (Leg Press) | 3 | AMRAP | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Hip Adductor (Machine) | 3 | 15–20 reps | @8 |
| 4B | Decline Sit Up (Weighted) | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 2–5 reps | @8.5 |
| Superset | ||||
| 2A | Leg Press | 3 | 15–20 reps | @10 |
| 2B | Calf Raise (Leg Press) | 3 | AMRAP | @9 |
| 3 | Back Extension (Weighted) | 3 | 10–15 reps | @10 |
| 4 | Leg Extension | 3 | 10–15 reps | @10 |
| Superset | ||||
| 5A | Hip Adductor (Machine) | 3 | 15–20 reps | @8 |
| 5B | Decline Sit Up (Weighted) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 5–8 reps | @10 |
| 1 | 10–20 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 3 | 10–15 reps | @10 |
| 3 | Hammer Curl | 3 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Preacher Curl (Dumbbell) | 3 | 10–15 reps | @10 |
| 4B | Pullover (Dumbbell) | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–12 reps | @10 |
| 2 | Seated Row (Cable) | 3 | 8–12 reps | @10 |
| 3 | Bench Press (Smith Machine) | 3 | 8–12 reps | @10 |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 5A | Chest Fly (Cable) | 3 | 8–12 reps | @10 |
| 5B | Cable Rear Delt Fly | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 4 | 5–8 reps | @10 |
| 2 | Shoulder Press (Machine) | 3 | 10–15 reps | @10 |
| 3 | Chest Press (Machine) | 3 | 10–15 reps | @10 |
| 4 | Tricep Pushdown (Cable) | 2 | 10–15 reps | @10 |
| 5 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps | @10 |
Common questions
Yes, Tien 1000 years in hyperbolic time chamber is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 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.
Tien 1000 years in hyperbolic time chamber 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Tien 1000 years in hyperbolic time chamber 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
