OPM SHIT
Transform your routine with OPM SHIT: 18 weeks to unleash your strength and redefine your limits, one workout at a time.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 2 | Incline Curl (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 3 | Hammer Curl (Dumbbell) | 2 | 12 reps | @10 |
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 12 reps | @10 |
| 5 | Tricep Pushdown (Cable) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 2 | 12 reps | @10 | ||
| 6 | Single Arm Tricep Extension (Cable) | 1 | 12 reps | @9.5 |
| 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 3 | Seated Row (Machine) | 1 | 12 reps | @9.5 |
| 2 | 12 reps | @10 | ||
| 4 | Pull-Up (Assisted) | 3 | 12 reps | @10 |
| 5 | Bent Over Row (Barbell) | 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 2 | Bench Press (Barbell) | 2 | 8 reps | @10 |
| 3 | Incline Bench Press (Barbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 4 | Dip (Assisted) | 3 | 12 reps | @10 |
| 5 | Chest Fly (Machine) | 2 | 12 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 2 | 12 reps | @9.5 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 2 | Leg Press | 2 | 10 reps | @10 |
| 3 | Leg Extension | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 4 | Leg Curl | 1 | 12 reps | @9.5 |
| 2 | 12 reps | @10 | ||
| 5 | Seated Calf Raise | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 2 | Military Press (Barbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 3 | Lateral Raise (Dumbbell) | 2 | 15 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| 4 | Pull Apart (Cable) | 2 | 12 reps | @10 |
| 5 | Bicep Curl (Cable) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 6 | Lat Pulldown (Close Grip) | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, OPM SHIT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 70 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.
OPM SHIT 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
OPM SHIT 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
