Chacon Transformation
This program is refinement of body parts woth frequency and high volume.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 10–15 min | @5 |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 8–12 reps | @10 |
| 3 | Lat Pulldown (Single Arm) | 3 | 10–12 reps | @10 |
| 4 | Seated Row (Machine) | 3 | 10–12 reps | @10 |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps | @10 |
| 6 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| 7 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 8 | Reverse Bicep Curl (Dumbbell) | 2 | 12–15 reps | @10 |
| 9 | Dead Hang | 1 | 3 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 20–30 min | @5 |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 6–10 reps | @10 |
| 3 | Lateral Raise (Cable) | 3 | 12–15 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 2 | 15–20 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 2 | 12–15 reps | @10 |
| 6 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @10 |
| 7 | Chest Press (Machine) | 2 | 10–12 reps | @10 |
| 8 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @10 |
| 9 | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 10 min | @5 |
| 2 | Hip Thrust (Machine) | 4 | 6–10 reps | @10 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @10 |
| 4 | Seated Hamstring Curl | 4 | 10–12 reps | @10 |
| 5 | Hip Abductor (Machine) | 3 | 12–15 reps | @10 |
| 6 | Leg Press | 3 | 10–12 reps | @10 |
| 7 | Standing Calf Raise | 3 | 12–15 reps | @10 |
| 8 | Seated Calf Raise | 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 20–30 min | @5 |
| 2 | Lateral Raise (Machine) | 4 | 12–15 reps | @10 |
| 3 | Lateral Raise (Dumbbell) | 3 | 12–20 reps | @10 |
| 4 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @10 |
| 5 | Preacher Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 6 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| 7 | Dip (Bodyweight) | 1 | 8–10 reps | @10 |
| 8 | Reverse Hyperextension | 2 | 12–15 reps | @10 |
| 9 | Wrist Curls | 2 | 15–20 reps | @10 |
| 10 | Reverse Wrist Curl (Dumbbell) | 1 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 10–15 min | @10 |
| 2 | Bent Over Row (Barbell) | 4 | 6–10 reps | @10 |
| 3 | Chest Supported Row (Machine) | 3 | 8–12 reps | @10 |
| 4 | Cable Low Row | 3 | 10–12 reps | @10 |
| 5 | Face Pull | 3 | 12–15 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 2 | 12–15 reps | @10 |
| 7 | Bicep Curl (Cable) | 2 | 12–15 reps | @10 |
| 8 | Farmer's Walk (Weighted) | 2 | 0.5 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 45–75 min | @5 |
| 2 | Vacuums | 3 | 0.3–0.5 min | @10 |
| 3 | Hanging Leg Raise | 2 | 10–12 reps | @10 |
| 4 | Cable Crunch | 2 | 12–15 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chacon Transformation is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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.
Chacon Transformation 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chacon Transformation 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
