Black man plan
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 8 reps | @10 |
| 2 | Bench Press (Dumbbell) | 4 | 8 reps | @10 |
| 3 | Dumbbell Row | 3 | 12 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 4 | 15 reps | @10 |
| 5 | Face Pull | 4 | 15 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
| 7 | Bicep Curl (Barbell) | 4 | 10 reps | @10 |
| 8 | Standing Calf Raise | 4 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 12 reps | @10 |
| 2 | Overhead Press (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Overhead Tricep Extension (Cable) | 4 | 12 reps | @10 |
| 4 | Hammer Curl | 3 | 10 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 3 | 15 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 4 | 10 reps | @10 |
| 7 | Shrug (Trap Bar) | 4 | 10 reps | @10 |
| 8 | Hollow Hold | 3 | 1 min | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Goblet Squat | 4 | 12 reps | @10 |
| 2 | Overhead Press (Barbell) | 3 | 8 reps | @10 |
| 3 | Lat Pulldown (Close Grip) | 3 | 12 reps | @10 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @10 |
| 5 | Bicep Curl (Dumbbell) | 4 | 15 reps | @10 |
| 6 | Wrist Curls | 2 | 12 reps | @10 |
| 7 | Farmer's Walk (Weighted) | 4 | 30 sec | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 4 | 8 reps | @10 |
| 2 | Close Grip Bench Press (Smith Machine) | 3 | 12 reps | @10 |
| 3 | Lateral Raise (Dumbbell) | 4 | 12 reps | @10 |
| 4 | Chest Fly (Cable) | 4 | 15 reps | @10 |
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps | @10 |
| 6 | Shrug (Dumbbell) | 4 | 15 reps | @10 |
| 7 | Hanging Leg Raise | 3 | 7–14 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 8 reps | @10 |
| 2 | Seated Calf Raise | 4 | 20 reps | @10 |
| 3 | Chest Press (Machine) | 3 | 20 reps | @10 |
| 4 | Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
| 5 | Standing Calf Raise | 2 | 10–15 reps | @10 |
| 6 | Squat (Smith Machine) | 1 | 4–8 reps | @10 |
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, Black man plan 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 90 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.
Black man plan 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.
Black man plan 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
