PT2025
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 5 reps |
| 2 | Chest Supported Row (Dumbbell) | 3 | 5 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 4 | Bus Driver | 3 | 12 reps |
| 5 | Pullover (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 6A | Incline Skull Crusher | 3 | 12 reps |
| 6B | Incline Curl (Dumbbell) | 3 | 12 reps |
| 7 | Wall Chest Stretch | 2 | 0.5 min |
| 8 | Kneeling Lat Stretch | 2 | 0.5 min |
| 9 | Overhead Tricep Stretch | 2 | 0.5 min |
| 10 | Foam Roll | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps |
| 2 | Glute Bridge (Barbell) | 3 | 8 reps |
| 3 | Swisse Ball Hamstring Curl | 3 | 12 reps |
| Superset | |||
| 4A | Single Leg Extensions | 3 | 12 reps |
| 4B | Single Leg Calf Raise (Weighted) | 3 | 12 reps |
| 5 | Roman Chair Leg Raise | 3 | 10 reps |
| 6 | Hip Flexor/Quad Stretch | 2 | 0.5 min |
| 7 | Banded Hamstring Stretch | 2 | 0.5 min |
| 8 | Banded Adducter Stretch | 2 | 0.5 min |
| 9 | Foam Roll | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 5 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 5 reps |
| 3 | Chest Fly (Machine) | 3 | 8 reps |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 12 reps |
| Superset | |||
| 5A | Spider Curl | 3 | 12 reps |
| 5B | Rear Delt Fly (Machine) | 3 | 12 reps |
| 6 | Tricep Kickback | 3 | 12 reps |
| 7 | Chaos Pallof Press | 3 | 12 reps |
| 8 | Wall Chest Stretch | 2 | 0.5 min |
| 9 | Kneeling Lat Stretch | 2 | 0.5 min |
| 10 | Overhead Tricep Stretch | 2 | 0.5 min |
| 11 | Foam Roll | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 5 reps |
| 2 | Walking Lunge (Dumbbell) | 1 | 16 reps |
| 3 | Goblet Squat (Heels Elavated) | 3 | 12 reps |
| Superset | |||
| 4A | Standing Hip Abduction | 3 | 12 reps |
| 4B | Calf Raise (Smith Machine) | 3 | 12 reps |
| 5 | Stir The Pot | 3 | 5 reps |
| 6 | Hip Flexor/Quad Stretch | 2 | 0.5 min |
| 7 | Banded Hamstring Stretch | 2 | 0.5 min |
| 8 | Banded Adducter Stretch | 2 | 0.5 min |
| 9 | Foam Roll | 1 | 1 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, PT2025 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.
PT2025 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.
PT2025 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
