Remembrance in Harm
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Hammer Curl | 2 | 10–12 reps | @10 |
| 2 | Bicep Curl (EZ Bar) | 2 | 8–10 reps | @10 |
| 3 | Overhead Press (Barbell) | 1 | 6–10 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 4 | Dip (Weighted) | 1 | 6–10 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 5 | Chin-Up (Weighted) | 2 | 6–10 reps | @10 |
| 6 | Seated Face Pull | 2 | 12–15 reps | @10 |
| 7 | JM Press (Smith Machine) | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lu Raise | 3 | 10–12 reps | @10 |
| 2 | Pendulum Squat | 2 | 5–8 reps | @10 |
| 3 | Good Morning | 2 | 8–10 reps | @10 |
| 4 | Inverse Leg Curl (Counterweight) | 2 | 8–12 reps | @10 |
| 5 | Leg Extension (Single-Leg) | 2 | 8–12 reps | @10 |
| 6 | Standing Calf Raise | 1 | 100 reps | @10 |
| Superset | ||||
| 7A | Neck Curl | 2 | 12–15 reps | @10 |
| 7B | Neck Extension | 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Close Grip) | 2 | 8–10 reps | @10 |
| 2 | Alternating Dumbbell Curl | 2 | 8–12 reps | @10 |
| 3 | BtN Press (SM) | 1 | 10–12 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 10–12 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| Superset | ||||
| 5A | Dungeon Pec Deck | 1 | 8–10 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 5B | Reverse Pec Deck (Dungeon) | 2 | 8–12 reps | @10 |
| 6 | High To Low Chest Fly | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 2 | MD 422 OH Tri Ext | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 3 | Pull Apart (Cable) | 1 | 10–12 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 4 | Power Shrug | 2 | 8–10 reps | @10 |
| 5 | Supinated Lat Pulldown | 2 | 8–10 reps | @10 |
| 6 | Lat Row (Machine) | 2 | 8–10 reps | @10 |
| 7 | Lat Pullover (Machine, Plate-Loaded) | 2 | 10–12 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Remembrance in Harm is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.
Remembrance in Harm 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Remembrance in Harm 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.
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