My work out for people fighting Demons (1)
This can work for any level, but maybe not beginners because of injuries and stuff But you just need a lot of forbidden free workout to do this
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 8 reps | @10 |
| 1 | 6 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 8 reps | @10 |
| 1 | 6 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 3 | Lat Prayer | 1 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 4 | Preacher Curl (EZ Bar) | 1 | 8 reps | @10 |
| 1 | 6 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 5 | Hammer Curl (Cable) | 1 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 6 | Rear Delt Fly (Cable) | 1 | 15 reps | @10 |
| 1 | 12 reps | @10 | ||
| 2 | 10 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Safety Bar Squat | 1 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 2 | Belt Squat | 1 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 4 | Leg Extension | 1 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 5 | Hip Adductor (Machine) | 1 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 6 | Seated Hamstring Curl | 1 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 16 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 60 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 2 | Front Raise | 1 | 15 reps | @10 |
| 3 | Lateral Raise (Machine) | 1 | 15 reps | @10 |
| 1 | 12 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 4 | Tricep Pushdown (Cable) | 3 | 6–8 reps | @10 |
| 5 | Preacher Curl (EZ Bar) | 3 | 6–8 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 3 | 12–15 reps | @10 |
| 7 | Hammer Curl (Cable) | 4 | 6 reps | @10 |
| 8 | Katana Extension | 1 | 15 reps | @10 |
| 1 | 12 reps | @10 | ||
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 6 reps | @10 |
| 1 | 8 reps | @10 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 6 reps | @10 |
| 1 | 5 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 3 | Dip (Weighted) | 1 | 8 reps | @10 |
| 1 | 6 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 4 | Chest Fly (Cable) | 1 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 5 | Shoulder Press (Plate Loaded) | 1 | 8 reps | @10 |
| 1 | 6 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 6 | Lateral Raise (Machine) | 1 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 7 | Tricep Pushdown (Cable) | 1 | 8 reps | @10 |
| 1 | 6 reps | @10 | ||
| 2 | 5 reps | @10 | ||
| 8 | Overhead Tricep Extension (Cable) | 1 | 8 reps | @10 |
| 1 | 6 reps | @10 | ||
| 1 | 5 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, My work out for people fighting Demons (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 100 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.
My work out for people fighting Demons (1) 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
My work out for people fighting Demons (1) 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
