Pyrotechnic High Rep Challenge
Melt that body fat
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 3 | 15–20 reps | — |
| 2 | Bench Press (Dumbbell) | 1 | 15–18 reps | 20% |
| 1 | 15–18 reps | 25% | ||
| 1 | 15–18 reps | 30% | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 15–18 reps | 20% |
| 1 | 15–18 reps | 25% | ||
| 1 | 15–18 reps | 30% | ||
| 4 | Decline Bench Press (Dumbbell) | 1 | 15–18 reps | 20% |
| 1 | 15–18 reps | 25% | ||
| 1 | 15–18 reps | 30% | ||
| 5 | Chest Fly (Dumbbell) | 1 | 12–15 reps | 20% |
| 1 | 12–15 reps | 25% | ||
| 1 | 12–15 reps | 30% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 3 | 6–10 reps | — |
| 2 | Bent Over Row (Dumbbell) | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @7 | ||
| 1 | 15–18 reps | @8.5 | ||
| 3 | Deadlift (Dumbbell) | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @7 | ||
| 1 | 15–18 reps | @8.5 | ||
| 4 | Lying Rear Lateral Raise | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @7 | ||
| 1 | 15–18 reps | @8.5 | ||
| 5 | Hip Thrust (Dumbbell) | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @7 | ||
| 1 | 15–18 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @6.5 | ||
| 1 | 15–18 reps | @7 | ||
| 2 | Incline Curl (Dumbbell) | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @6.5 | ||
| 1 | 15–18 reps | @7 | ||
| 3 | Hammer Curl | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @6.5 | ||
| 1 | 15–18 reps | @7 | ||
| 4 | Concentration Curl | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @6.5 | ||
| 1 | 15–18 reps | @7 | ||
| 5 | Tricep Kickback | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6.5 | ||
| 1 | 12–15 reps | @7 | ||
| 6 | Skull Crusher (Dumbbell) | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6.5 | ||
| 1 | 12–15 reps | @7 | ||
| 7 | Incline Tricep Extension (Dumbbell) | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6.5 | ||
| 1 | 12–15 reps | @7 | ||
| 8 | Front Raise | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6.5 | ||
| 1 | 12–15 reps | @7 | ||
| 9 | Arnold Press | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6.5 | ||
| 1 | 12–15 reps | @7 | ||
| 10 | Lateral Raise (Dumbbell) | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6.5 | ||
| 1 | 12–15 reps | @7 | ||
| 11 | Shrug (Dumbbell) | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6.5 | ||
| 1 | 12–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 1 | 12–15 reps | @6 |
| 1 | 12–115 reps | @6.5 | ||
| 1 | 12–15 reps | @7 | ||
| 2 | Lunge (Dumbbell) | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6.5 | ||
| 1 | 12–15 reps | @7 | ||
| 3 | Glute Bridge (Dumbbell) | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @6.5 | ||
| 1 | 15–18 reps | @7 | ||
| 4 | Step-Up (Weighted) | 1 | 8–10 reps | @6 |
| 1 | 8–10 reps | @7 | ||
| 1 | 8–10 reps | @8 | ||
| 5 | Standing Calf Raise | 1 | 15–18 reps | @6 |
| 1 | 15–18 reps | @6.5 | ||
| 1 | 15–18 reps | @7 | ||
| 6 | Deadlift (Dumbbell) | 1 | 10–12 reps | @6 |
| 1 | 10–12 reps | @6.5 | ||
| 1 | 10–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicycle Crunch | 3 | 12–15 reps | @7 |
| 2 | Lying Leg Raise | 3 | 10–12 reps | @7 |
| 3 | Oblique Crunch | 2 | 8–10 reps | @6.5 |
| 1 | 8–10 reps | @7 | ||
| 4 | Decline Crunch | 2 | 10–12 reps | @6.5 |
| 1 | 10–12 reps | @7 | ||
| 5 | Cardio | 1 | 15 min | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pyrotechnic High Rep Challenge is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. 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.
Pyrotechnic High Rep Challenge 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pyrotechnic High Rep Challenge 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
