Warrior Strength Phase
Unleash your inner warrior: 8 weeks to build strength, power, and athleticism with every rep. Transform your limits into your legacy.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jog | 1 | 2 min |
| 2 | Face Pull | 1 | 15 reps |
| 3 | Push Up | 1 | 10 reps |
| 4 | Incline Bench Press (Barbell) | 4 | 4–6 reps |
| 5 | Bench Press (Dumbbell) | 3 | 8 reps |
| 6 | Shoulder Press (Machine) | 3 | 8 reps |
| Superset | |||
| 7A | Rotational Lateral Raise | 3 | 10–12 reps |
| 7B | Lateral Raise (Dumbbell) | 3 | 10–12 reps |
| 8 | Push Up | 2 | AMRAP |
| 9 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps |
| 10 | Scapular Protraction | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jog | 1 | 2 min |
| 2 | Glute Bridge Hold | 2 | 15 min |
| 3 | Good Morning (Bodyweight) | 1 | 10 reps |
| 4 | Neck Extension | 3 | 15 reps |
| 5 | Deadlift (Barbell) | 4 | 4–5 reps |
| 6 | Shrug (Barbell) | 3 | 8–12 reps |
| 7 | Seal Row | 3 | 8–10 reps |
| 8 | Face Pull | 3 | 12–15 reps |
| 9 | Rear Delt Fly (Cable) | 3 | 12–15 reps |
| 10 | Cable External Rotation | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jog | 1 | 2 min |
| 2 | Squat (Bodyweight) | 1 | 8 reps |
| 3 | Glute Bridge (Bodyweight) | 1 | 8 reps |
| 4 | Squat (Smith Machine) | 4 | 4–6 reps |
| 5 | Neck Flexion | 3 | 15 reps |
| 6 | Hip Thrust (Barbell) | 3 | 8 reps |
| 7 | Walking Lunge (Dumbbell) | 3 | 6–8 reps |
| 8 | Leg Curl | 3 | 10 reps |
| 9 | Back Extension | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jog | 1 | 2 min |
| 2 | Arm Circle | 1 | 15 min |
| 3 | Hip Circles | 1 | 15 min |
| 4 | Punching Bag | 1 | 15 min |
| 5 | Farmer's Walk (Weighted) | 3 | 45 min |
| Superset | |||
| 6A | Abs Rollout (Barbell) | 3 | 12 reps |
| 6B | Pallof Press | 3 | 12 reps |
| 6C | Hanging Knee Raise | 3 | 10–15 reps |
| 7 | Jump Rope | 10 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jog | 1 | 2 min |
| 2 | Y Raise | 1 | 12 reps |
| 3 | Inverted Row | 1 | 8 reps |
| 4 | Neck Lateral Flexion | 3 | 15 reps |
| 5 | Shrug (Barbell) | 3 | 12–15 reps |
| 6 | Incline Fly Press (Dumbbell) | 2 | 10–12 reps |
| 7 | Pendlay Row | 3 | 10–12 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 10–12 reps |
| 9 | Scapular Pull-Up | 3 | 6–8 reps |
| 10 | Wall Slide | 3 | 12–15 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, Warrior Strength Phase 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 50 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.
Warrior Strength Phase 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.
Warrior Strength Phase 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
