The reacher
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Clean Deadlift | 3 | 15 reps | — |
| 2 | Hack Squat | 3 | 15 reps | — |
| 3 | Sumo Squat | 3 | 15 reps | — |
| 4 | Lying Leg Curl | 3 | 15 reps | — |
| 5 | Leg Extension | 3 | 15 reps | — |
| 6 | Walking Lunge (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 5–7 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 12 reps | @6 |
| 2 | Push Up | 4 | 12 reps | @6 |
| 3 | Chest Fly (Cable) | 4 | 12 reps | @7 |
| 4 | Bench Press (Paused) | 4 | 12 reps | @8 |
| 5 | Dip (Bodyweight) | 4 | 12 reps | @6 |
| 6 | Lat Pulldown | 4 | 12 reps | @7 |
| 7 | Seated Row (Cable) | 4 | 12 reps | @7 |
| 8 | Barbell Row | 4 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Single Arm Overhead Tricep Extension | 4 | 20 reps | @6 |
| 2 | V-Handle Tricep Pushdown (Cable) | 4 | 20 reps | @6 |
| 3 | Skull Crusher | 4 | 20 reps | @6 |
| 4 | Hammer Curl | 4 | 20 reps | @6 |
| 5 | Bicep Curl (EZ Bar) | 4 | 20 reps | @6 |
| 6 | Dip (Bodyweight) | 4 | 20 reps | @6 |
| 7 | Plank | 4 | 1 min | @6 |
| 8 | Press Up | 4 | 20 reps | @6 |
| 9 | Sit Twists | 4 | 20 reps | @6 |
| 10 | Sit Up | 4 | 20 reps | @6 |
| 11 | Bicycle Crunch | 4 | 20 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 15 reps | @6 |
| 2 | Front Raise | 4 | 15 reps | @6.5 |
| 3 | Lateral Raise (Dumbbell) | 4 | 15 reps | @6 |
| 4 | Shrug (Barbell) | 2 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8.5 | ||
| 5 | Upright Row (Barbell) | 4 | 15 reps | @7 |
| 6 | Rear Delt Fly (Dumbbell) | 4 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 15 reps | @6 |
| 2 | Push Up | 4 | 15 reps | @6 |
| 3 | Chest Fly (Cable) | 2 | 15 reps | @7 |
| 1 | 15 reps | @7.5 | ||
| 1 | 15 reps | @8 | ||
| 4 | Bench Press (Paused) | 4 | 15 reps | @6.5 |
| 5 | Seated Dip (Machine) | 2 | 15 reps | @7 |
| 1 | 15 reps | @7.5 | ||
| 1 | 15 reps | @8 | ||
| 6 | Lat Pulldown | 4 | 15 reps | @6 |
| 7 | Seated Wide-Grip Row (Cable) | 4 | 15 reps | @6 |
| 8 | Bent Over Row (Barbell) | 4 | 15 reps | @6 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The reacher is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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.
The reacher 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The reacher 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
