king Baldwin's strongest soldier
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 3–6 reps |
| 2 | Rear Delt Fly (Machine) | 3 | 10–15 reps |
| Superset | |||
| 3A | Bicep Curl (Cable) | 3 | 8–12 reps |
| 3B | Tricep Pushdown (Cable) | 3 | 12–16 reps |
| 4 | Lateral Raise (Cable) | 3 | 10–16 reps |
| 5 | Cable Crunch | 3 | 10–15 reps |
| 6 | Bench Press (Dumbbell) | 2 | 15–20 reps |
| 7 | Seated Row (Cable) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–6 reps |
| 2 | 8–12 reps | ||
| 2 | Pull-Up (Weighted) | 3 | AMRAP |
| 3 | Hamstring Curl | 3 | 10–15 reps |
| 4 | Landmine Oblique Twist | 3 | 8–12 reps |
| 5 | Deadlift (Barbell) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Close Grip) | 3 | 9–13 reps |
| 1B | Pullover (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Reverse Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 2B | Skull Crusher (Barbell) | 3 | 7–12 reps |
| Superset | |||
| 3A | Bayesian Curl | 3 | 8–12 reps |
| 3B | Cable Crunch | 3 | 8–12 reps |
| 4 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Paused) | 3 | 3–6 reps |
| 2 | Bent Over Row (Barbell) | 3 | 7–12 reps |
| 3 | Leg Press | 3 | 6–12 reps |
| 4 | Back Extension (Weighted) | 2 | 8–12 reps |
| 5 | Bulgarian Split Squat (Barbell) | 2 | 4–7 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Split Jerk | 2 | 3–5 reps |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 3–6 reps |
| Superset | |||
| 3A | Face Pull | 3 | 12–15 reps |
| 3B | Hammer Curl (Cable) | 3 | 8–12 reps |
| Superset | |||
| 4A | Overhead Tricep Extension (Cable) | 3 | 12–15 reps |
| 4B | Cable Crunch | 3 | 8–12 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 2 | 15–20 reps |
| 6 | Dip (Assisted) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 3–5 reps |
| 2 | Pull-Up (Weighted) | 3 | — |
| 3 | Belt Squat | 3 | 3–5 reps |
| 4 | Bulgarian Split Squat (Barbell) | 3 | 5–7 reps |
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, king Baldwin's strongest soldier 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 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.
king Baldwin's strongest soldier is structured around 6 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.
king Baldwin's strongest soldier 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
