PROJECT V
Your body. Your standard. Your terms.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 5 min |
| 2 | Wide Grip Lat Pulldown | 3 | 12 reps |
| 3 | Seated Row (Cable) | 3 | 12 reps |
| 4 | Overhead Press (Dumbbell) | 3 | 12 reps |
| 5 | Lateral Raise (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 6 | Face Pull | 3 | 12 reps |
| 7 | 1km Row | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 5 min |
| 2 | Incline Chest Press (Machine) | 3 | 12 reps |
| 3 | Bench Press (Dumbbell) | 1 | 0 reps |
| 4 | Cable Crossover | 3 | 12 reps |
| 5 | Pullover (Dumbbell) | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 7 | 1km Row | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 10 min |
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 3 | 1km Row | 1 | 20 min |
| 4 | Cycling | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 0 min |
| 2 | Wide Grip Lat Pulldown | 3 | 12 reps |
| 3 | Chest Supported Row (Machine) | 1 | 0 reps |
| 4 | Seated Row (Cable) | 3 | 12 reps |
| 5 | Face Pull | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 7 | 1km Row | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 10 min |
| 2 | Leg Press | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Hack Squat | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Leg Extension | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Hip Abductor (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
Common questions
Yes, PROJECT V is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
PROJECT V 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PROJECT V 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
