The Rooster
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 6 reps | @8 |
| 2 | Hack Squat | 3 | 8 reps | — |
| 3 | Incline Chest Fly (Dumbbell) | 2 | 12 reps | — |
| 4 | Tricep Rope Push Down (Cable) | 2 | 12 reps | — |
| 5 | Tricep Extension (Dumbbell) | 2 | 10 reps | — |
| 6 | Leg Extension | 2 | 12 reps | — |
| Superset | ||||
| 7A | Y Raise | 2 | 10 reps | — |
| 7B | Lateral Raise (Machine) | 2 | 10 reps | — |
| 8 | Ab Wheel | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6 reps | @8.5 |
| 2 | Back Extension | 2 | 12 reps | — |
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps | — |
| 4 | Lat Pulldown (Neutral Grip) | 2 | 12 reps | — |
| Superset | ||||
| 5A | Alternating Dumbbell Curl | 3 | 16 reps | — |
| 5B | Lying Leg Curl | 3 | 10 reps | — |
| 6 | Pullover (Dumbbell) | 2 | 12 reps | — |
| 7 | Hip Thrust (machine) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Seated Overhead Press (Barbell) | 3 | 6 reps | @8.5 |
| 1B | Sissy Squat | 3 | 10 reps | — |
| 2 | Preacher Curl (Barbell) | 3 | 10 reps | — |
| 3 | JM Press | 3 | 12 reps | — |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 2 | 10 reps | — |
| 4B | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps | — |
| 5 | Rear Delt Fly (Cable) | 2 | 10 reps | — |
| 6 | Wrist Curls | 2 | 12 reps | — |
| 7 | GHD Sit Up (Weighted) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Weighted Deficit Pushup | 3 | 10 reps |
| 1B | Chest Supported T Bar Row | 3 | 10 reps |
| Superset | |||
| 2A | Reverse Lunge (Dumbbell) | 2 | 10 reps |
| 2B | Single Leg Hamstring Curl | 2 | 12 reps |
| Superset | |||
| 3A | Incline Bench Press (Dumbbell) | 2 | 12 reps |
| 3B | Helms Row | 2 | 12 reps |
| 4 | L Sit Chin Up | 2 | 8 reps |
| 5 | Standing Calf Raise | 2 | 12 reps |
| 6 | Seated Calf Raise | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 3 | 12 reps |
| 2 | Decline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | ATG Dip | 2 | 12 reps |
| 4 | Hip Abductor (Machine) | 2 | 12 reps |
| 5 | Hip Adductor (Machine) | 2 | 12 reps |
| 6 | ATG Split Squat | 2 | 10 reps |
| 7 | Patrick Step Up | 2 | 10 reps |
| 8 | Reverse Wrist Curl (Dumbbell) | 2 | 12 reps |
| Superset | |||
| 9A | Neck Curl | 3 | 10 reps |
| 9B | Neck Extension | 3 | 10 reps |
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, The Rooster 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 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 Rooster 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Rooster 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
