Mixed
Mixed part's
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 1 | 0 reps |
| 2 | Wide Grip Lat Pulldown | 1 | 0 reps |
| 3 | Chest Supported Row (Machine) | 1 | 0 reps |
| 4 | Single Arm Iso Row | 1 | 0 reps |
| 5 | Rear Delt Fly (Dumbbell) | 1 | 0 reps |
| 6 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| 7 | Leg Curl | 1 | 0 reps |
| 8 | Alternating Dumbbell Curl | 1 | 0 reps |
| 9 | Preacher Curl (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 0 reps |
| 2 | Pec Deck (Machine) | 1 | 0 reps |
| 3 | Cable Crossover | 1 | 0 reps |
| 4 | Lat Pulldown (Neutral Grip) | 1 | 0 reps |
| 5 | Single Arm Row (Cable) | 1 | 0 reps |
| 6 | Standing Pullover (Cable) | 1 | 0 reps |
| 7 | Rear Delt Fly (Dumbbell) | 1 | 0 reps |
| 8 | Alternating Dumbbell Curl | 1 | 0 reps |
| 9 | Preacher Curl (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Machine) | 2 | 0 reps |
| 2 | Hip Adductor (Machine) | 1 | 0 reps |
| 3 | Hack Squat | 1 | 0 reps |
| 4 | Leg Extension | 1 | 0 reps |
| 5 | Lying Leg Curl | 1 | 0 reps |
| 6 | Single-Leg Leg Curl | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 0 reps |
| 2 | Pec Deck (Machine) | 1 | 0 reps |
| 3 | Chest Press (Machine) | 1 | 0 reps |
| 4 | Cable Crossover | 1 | 0 reps |
| 5 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 6 | Overhead Tricep Extension (Cable) | 1 | 0 reps |
| 7 | Standing Calf Raise | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 0 reps |
| 2 | Lateral Raise (Machine) | 2 | 0 reps |
| 3 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 4 | Overhead Tricep Extension (Cable) | 1 | 0 reps |
| 5 | Hip Adductor (Machine) | 1 | 0 reps |
| 6 | Single Leg Press | 1 | 0 reps |
| 7 | Leg Extension | 1 | 0 reps |
| 8 | Standing Calf Raise | 1 | 0 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mixed is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.
Mixed 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mixed 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.
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