The Hillbilly’s👨🏽🌾👨🌾
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up (Weighted) | 3 | 10–15 reps |
| 3 | — | ||
| 1B | Dip (Weighted) | 3 | 6–10 reps |
| 1 | — | ||
| 2 | Reverse Bicep Curl (Dumbbell) | 3 | 8–15 reps |
| 3 | — | ||
| 3 | Bench Press (Close Grip) | 1 | 0 reps |
| Superset | |||
| 4A | Inverted Row | 4 | AMRAP |
| 4B | Bicep Curl (EZ Bar) | 4 | 6–10 reps |
| Superset | |||
| 5A | Chest Fly (Cable) | 4 | 12–15 reps |
| 5B | Lying Tricep Extension (Barbell) | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Goblet Squat | 5 | 6–12 reps |
| 1B | Hack Squat | 5 | 8–15 reps |
| 1C | Neck Extension | 5 | 10–20 reps |
| Superset | |||
| 2A | Chin-Up (Weighted) | 3 | 4–10 reps |
| 2 | — | ||
| 2B | Hanging Leg Raise | 5 | AMRAP |
| 2C | Sit Up | 3 | 12–20 reps |
| 2 | — | ||
| Superset | |||
| 3A | Hyperextension | 4 | 10–15 reps |
| 3B | Block Pull (Barbell) | 4 | 10–15 reps |
| 4 | Nordic Curl | 4 | 10–15 reps |
| 5 | Leg Curl | 4 | 12–20 reps |
| 6 | Seated Calf Raise | 4 | 10–20 reps |
| 7 | Lat Pulldown | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Handstand push-up | 6 | AMRAP |
| 2 | Bicep Curl (Cable) | 1 | 10–20 reps |
| 2 | 10–20 reps | ||
| 3 | — | ||
| Superset | |||
| 3A | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| 3B | Overhead Press (Barbell) | 1 | 0 reps |
| Superset | |||
| 4A | Tricep Rope Push Down (Cable) | 4 | 15–20 reps |
| 4B | tricep extension (bodyweight) | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 4 | 8–12 reps |
| 1B | Stiff Leg Deadlift | 4 | 6–10 reps |
| 1C | Neck Flexion | 4 | 10–20 reps |
| Superset | |||
| 2A | Pull-Up (Weighted) | 4 | 6–10 reps |
| 2B | Hanging Leg Raise | 4 | AMRAP |
| 3 | Lat Pulldown | 3 | 8–12 reps |
| Superset | |||
| 4A | Split Squat (Barbell) | 4 | 10–15 reps |
| 4B | Sissy Squat | 4 | 10–15 reps |
| 4C | Leg Extension | 4 | 10–20 reps |
| 4D | Standing Calf Raise | 4 | 12–20 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Hillbilly’s👨🏽🌾👨🌾 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage 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.
The Hillbilly’s👨🏽🌾👨🌾 is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Hillbilly’s👨🏽🌾👨🌾 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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