Universal DB supersets (revised)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Deadlift (Barbell) | 3 | 12 reps | @6 |
| 2B | Bent Over Row (Barbell) | 3 | 12 reps | @6 |
| 2C | Good Morning | 3 | 12 reps | @6 |
| Superset | ||||
| 3A | Floor Press (Barbell) | 3 | 12 reps | @6 |
| 3B | Chest Fly (Dumbbell) | 3 | 12 reps | @6 |
| 3C | Push Up | 3 | 12 reps | @6 |
| Superset | ||||
| 4A | High Pull | 3 | 12 reps | @6 |
| 4B | Shrug (Barbell) | 3 | 12 reps | @6 |
| 4C | Dumbbell Bench Pullover | 3 | 12 reps | @6 |
| 5 | Stretching | 1 | 5 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Squat (Barbell) | 3 | 12 reps | @6 |
| 2B | Split Squat (Barbell) | 3 | 12 reps | @6 |
| 2C | Front Squat (Barbell) | 3 | 12 reps | @6 |
| Superset | ||||
| 3A | Lying Leg Raise | 3 | 12 reps | @6 |
| 3B | Hip Bridge March | 3 | 12 reps | @6 |
| 3C | Plank | 3 | 12 min | @6 |
| Superset | ||||
| 4A | Glute Bridge (Dumbbell) | 3 | 12 reps | @6 |
| 4B | Walking Lunge (Dumbbell) | 3 | 12 reps | @6 |
| 4C | Sumo Deadlift (Dumbbell) | 3 | 12 reps | @6 |
| 5 | Stretching | 1 | 5 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 3 | 12 reps | @6 |
| 2B | Good Morning | 3 | 12 reps | @6 |
| 2C | High Pull | 3 | 12 reps | @6 |
| Superset | ||||
| 3A | Seated Dumbbell Curl | 3 | 12 reps | @6 |
| 3B | Bicep Curl (Barbell) | 3 | 12 reps | @6 |
| 3C | Hammer Curl | 3 | 12 reps | @6 |
| Superset | ||||
| 4A | Reverse Bicep Curl (Dumbbell) | 3 | 12 reps | @6 |
| 4B | Farmer's Walk (Weighted) | 3 | 12 reps | @6 |
| 4C | Reverse Wrist Curl (Barbell) | 3 | 12 reps | @6 |
| 5 | Stretching | 1 | 5 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Goblet Squat | 3 | 12 reps | @6 |
| 2B | Deadlift (Barbell) | 3 | 12 reps | @6 |
| 2C | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @6 |
| Superset | ||||
| 3A | Reverse Abs Crunch (Bodyweight) | 3 | 12 reps | @6 |
| 3B | Russian Twist (Dumbbell) | 3 | 12 reps | @6 |
| 3C | Reverse Plank | 1 | 1 min | @8 |
| Superset | ||||
| 4A | Front Squat (Dumbbell) | 3 | 12 reps | @6 |
| 4B | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @6 |
| 4C | Glute Bridge (Dumbbell) | 3 | 12 reps | @6 |
| 5 | Stretching | 1 | 5 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stretching | 1 | 5 min | @6 |
| Superset | ||||
| 2A | Overhead Press (Dumbbell) | 3 | 12 reps | @6 |
| 2B | Upright Row (Dumbbell) | 3 | 12 reps | @6 |
| 2C | Lateral Raise (Dumbbell) | 3 | 12 reps | @6 |
| Superset | ||||
| 3A | French Press | 3 | 12 reps | @6 |
| 3B | Dips Between Chairs | 3 | 12 reps | @6 |
| 3C | Tricep Extension (Barbell) | 3 | 12 reps | @6 |
| Superset | ||||
| 4A | Overhead Press (Barbell) | 3 | 12 reps | @6 |
| 4B | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @6 |
| 4C | Arnold Press | 3 | 12 reps | @6 |
| 5 | Stretching | 1 | 5 min | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Universal DB supersets (revised) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Universal DB supersets (revised) 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Universal DB supersets (revised) 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
