Santoro Pow
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 2 | Pull-Up (Weighted) | 2 | 8–10 reps | @9 |
| 1 | 4–6 reps | @6 | ||
| 3 | Incline Chest Press (Machine) | 3 | 12–15 reps | @9 |
| 4 | T-Bar Row | 3 | 12–15 reps | @9 |
| 5 | Full ROM Lateral Raise | 3 | 10–20 reps | @8 |
| 6 | Y Raise | 3 | 10–20 reps | — |
| 7 | Back Extension (Weighted) | 3 | 10–20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 10–20 reps | @8 |
| 2 | Leg Extension | 3 | 10–20 reps | @8 |
| 3 | Leg Press | 3 | 12–15 reps | @8 |
| 4 | Hack Squat | 3 | 8–12 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 2 | 10–20 reps | @8 |
| Superset | ||||
| 6A | Face Away Cable Curl | 2 | 10–12 reps | @8 |
| 6B | Skull Crusher (Dumbbell) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @6 | ||
| 7 | Back Extension (Weighted) | 3 | 10–20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 10–12 reps | @8 |
| 2 | Close Grip Bench Press (Smith Machine) | 2 | 10–12 reps | @8 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 12–15 reps | @8 |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 10–20 reps | @8 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 10–20 reps | @7 |
| 5B | Upright Row (Dumbbell) | 3 | 10–20 reps | @7 |
| 6 | Face Pull | 2 | 10–15 reps | @9 |
| 1 | 15–25 reps | @10 | ||
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | AMRAP | @8 |
| 2 | Ab Wheel | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 10–20 reps | @8 |
| 2 | Leg Press | 3 | 12–15 reps | @8 |
| 3 | Hip Thrust (Machine) | 3 | 15–20 reps | @8 |
| 4 | Hip Abductor (Machine) | 3 | 15–20 reps | @8 |
| 5 | Tricep Pushdown (Cable) | 3 | 10–20 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 12–15 reps | @8 |
| 2 | Seated Row (Cable) | 3 | 12–15 reps | @8 |
| 3 | Chest Press (Machine) | 3 | 12–15 reps | @8 |
| 4 | Lat Pulldown (Close Grip) | 3 | 10–12 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | AMRAP | @8 |
| 6 | Lateral Raise (Machine) | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | AMRAP | @8 |
| 2 | Ab Wheel | 4 | 12 reps | @8 |
Common questions
Yes, Santoro Pow 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 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.
Santoro Pow is structured around 7 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.
Santoro Pow 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
