Don’t be sorry, be better
Strength training focused in movement and performance for sports.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hip Mobility | 2 | reps |
| 1B | Lateral Banded Walk | 2 | reps |
| 1C | 90/90 Hip Flow | 2 | reps |
| 1D | Jump Rope | 2 | 30 min |
| Superset | |||
| 2A | Trap Bar Deadlift | 4 | 5 reps |
| 2B | Box Jump | 4 | 4 reps |
| Superset | |||
| 3A | Step-Up (Weighted) | 3 | 8 reps |
| 3B | Jump Switch Lunge | 3 | 8 reps |
| Superset | |||
| 4A | Nordic Curl | 3 | 8 reps |
| 4B | Hanging Knee Raise | 3 | 12 reps |
| Superset | |||
| 5A | Lateral Med Ball Throw | 3 | 12 reps |
| 5B | SkiErg | 3 | 30 min |
| 5C | Side Plank with Reach Through | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Spine Mobility 1 | 2 | — |
| 1B | Spine Mobility 3 | 1 | — |
| 1C | Spine Mobility 2 | 2 | — |
| Superset | |||
| 2A | Medicine Ball Rotational Slam | 4 | 5 reps |
| 2B | Lying Chest Pass Med Ball Throw | 4 | 5 reps |
| Superset | |||
| 3A | Pull-Up (Assisted) | 4 | 6–8 reps |
| 3B | Bench Press (Dumbbell) | 4 | 8 reps |
| Superset | |||
| 4A | Farmer's Walk (Weighted) | 3 | 30 min |
| 4B | Renegade Row | 3 | 10 reps |
| 4C | Landmine Press | 3 | 10 reps |
| Superset | |||
| 5A | Bear Crawl | 3 | 30 min |
| 5B | Deadbug | 3 | 12 reps |
| 5C | TRX Falllouts | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | World's Greatest Stretch | 3 | 8 reps |
| 1B | A And B Skips | 3 | 2 reps |
| 1C | Hip Airplanes | 3 | 6 reps |
| Superset | |||
| 2A | Lateral Bounds | 3 | 6 reps |
| 2B | Falling Starts | 4 | 10 min |
| 2C | Box COD Drill | 4 | 1 rep |
| Superset | |||
| 3A | Rear Foot Elevated Split Squat | 3 | 6 reps |
| 3B | Cossack Squat | 3 | 6 reps |
| 3C | Single Leg Romanian Deadlift | 3 | 8 reps |
| Superset | |||
| 4A | Cable Anti-Rotation | 3 | 20 min |
| 4B | L-Sit Hold | 3 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | World's Greatest Stretch | 2 | 10 reps |
| 1B | Band Pull Apart | 2 | 15 reps |
| 1C | Jump Rope | 2 | 30 min |
| Superset | |||
| 2A | Vertical Jump | 4 | 3 reps |
| 2B | Front Squat (Barbell) | 4 | 4 reps |
| Superset | |||
| 3A | Chest Supported Row (Dumbbell) | 3 | 10 reps |
| 3B | Romanian Deadlift (Dumbbell) | 3 | 8 reps |
| 3C | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| Superset | |||
| 4A | Snatch (Dumbbell) | 3 | 6 reps |
| 4B | Battle Ropes | 3 | 20 min |
| 4C | Burpee | 3 | 4 reps |
| 4D | AirBike | 3 | 30 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, Don’t be sorry, be better 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 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.
Don’t be sorry, be better is structured around 4 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.
Don’t be sorry, be better 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
