August 16th Onwards Programme
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chin-Up (Bodyweight) | 3 | 5–10 reps | @10 |
| 1B | Chest Fly (Dumbbell) | 3 | 6–10 reps | @8.5 |
| Superset | ||||
| 2A | Behind-the-Neck Push Press | 2 | 6–12 reps | @9 |
| 1 | 6–12 reps | @10 | ||
| 2B | Bicep Curl (Barbell) | 1 | 8–15 reps | @8 |
| 2 | 8–15 reps | @9 | ||
| Superset | ||||
| 3A | Skull Crusher (Barbell) | 1 | 8–15 reps | @8 |
| 1 | 8–15 reps | @9 | ||
| 1 | 8–15 reps | @10 | ||
| 3B | Push Up | 1 | 10–30 reps | @7 |
| 2 | 10–30 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 1 | 6–12 reps | @8 |
| 2 | 6–12 reps | @9 | ||
| 1B | Bicep Curl (Dumbbell) | 3 | 8–15 reps | @9 |
| Superset | ||||
| 2A | Seated Good Morning | 3 | 6–10 reps | — |
| 2B | Reverse Bicep Curl (EZ Bar) | 3 | 8–15 reps | @9.5 |
| Superset | ||||
| 3A | Pullover (EZ Bar) | 3 | 8–15 reps | @8 |
| 3B | Seated Lateral Raise | 3 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Seated Good Morning | 3 | 8–15 reps | @8 |
| 1B | Sissy Squat | 3 | 15–30 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chin-Up (Bodyweight) | 3 | 5–10 reps | @10 |
| 1B | Chest Fly (Dumbbell) | 3 | 6–10 reps | @8.5 |
| Superset | ||||
| 2A | Behind-the-Neck Push Press | 2 | 6–12 reps | @9 |
| 1 | 6–12 reps | @10 | ||
| 2B | Bicep Curl (Barbell) | 1 | 8–15 reps | @8 |
| 2 | 8–15 reps | @9 | ||
| Superset | ||||
| 3A | Skull Crusher (Barbell) | 1 | 8–15 reps | @8 |
| 1 | 8–15 reps | @9 | ||
| 1 | 8–15 reps | @10 | ||
| 3B | Push Up | 1 | 10–30 reps | @7 |
| 2 | 10–30 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 1 | 6–12 reps | @8 |
| 2 | 6–12 reps | @9 | ||
| 1B | Bicep Curl (Dumbbell) | 3 | 8–15 reps | @9 |
| Superset | ||||
| 2A | Seated Good Morning | 3 | 6–10 reps | — |
| 2B | Reverse Bicep Curl (EZ Bar) | 3 | 8–15 reps | @9.5 |
| Superset | ||||
| 3A | Pullover (EZ Bar) | 3 | 8–15 reps | @8 |
| 3B | Seated Lateral Raise | 3 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 100m Sprint | 1 | 4–8 reps |
Common questions
Yes, August 16th Onwards Programme is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 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.
August 16th Onwards Programme 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
August 16th Onwards Programme 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
