All LevelsFree

Anti-Hero

Samantha A.· Mar 2024

4athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Advanced, Intermediate, Beginner

Goal

Athletics, Strength, Olympic Weightlifting, Muscle

Equipment

Garage Gym

Session length

90 min

This 12-week program is designed to make you feel and be an anti-hero. The main purpose of the program is to build overall strength, endurance, and athleticism. You can replace any lifts/exercises throughout the week. Example: Deadlift to an RDL/SLDL, Squat for a Hack Squat or a Belt Squat, etc. Compounds lifts to build overall strength throughout the whole body. Cardiovascular stamina is to make sure you don't get tired when you are in the middle of a fight. On cardio day, you can do any sort of cardiovascular activity except for running, which has its own day. Grip day is to build the forearms and to build grip strength. MYRO REPS or REST PAUSE Agility is to make you athletic and elusive. Recovery/Mobility (rest days) is to make sure you can move and recover. You can go for a walk, do yoga, meditate, play a sport, go shooting or whatever, just keep this day light and loose for your mind, body, and soul. Warm-up: Wenning warm-ups are recommended for 3x25; do not go heavy on the warm-ups. Perform olympic lifts only if you can do it properly. Also, you can replace the regular compound lifts (compounds lift day 1 or day 2) with olympic lifts. If you want to add accessories exercises for the biceps, delts, calves, etc, replace one of the rest days for an accessories day. The exercises for 3x12-15, MYRO REPS, Seth Set, or REST PAUSE Always look in the exercise instruction tab for instructions for certain exercises ALWAYS LISTEN TO YOUR BODY.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Forearms

13.9%

Front Delts

12.2%

Triceps

11.6%

Quadriceps

11.2%

Chest

10.3%

Glutes

8.7%

Hamstrings

6.2%

Other

4.1%

Adductors

3.3%

Lower Back

3.1%

Middle Delts

3.1%

Olympic

3.1%

Biceps

3.1%

Upper Back

2.2%

Abductors

2.1%

Abs

1.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	3–4 reps	@6–6.5
		1	2–3 reps	@6.5–7.5
		1	1–2 reps	@7.5–8
2	Bench Press (Barbell)	1	3–4 reps	@6–6.5
		1	2–3 reps	@6.5–7.5
		1	1–2 reps	@7.5–8
3	Deadlift (Barbell)	1	3–4 reps	@6–6.5
		1	2–3 reps	@6.5–7.5
		1	1–2 reps	@7.5–8
4	Overhead Press (Barbell)	1	3–5 reps	@6–6.5
		1	2–3 reps	@6.5–7.5
		1	1–2 reps	@7.5–8

#	Exercise	Sets	Reps
1	Jump Rope	1	5–10 min

#	Exercise	Sets	Reps
Superset
1A	Plate Pinch	3	30 min
1B	Finger Curls	3	25 reps
Superset
2A	Wrist Curls	3	25 reps
2B	Reverse Wrist Curl (Barbell)	3	25 reps
Superset
3A	Pinwheel Curl	3	25 reps
3B	Wrist Twist	3	25 reps
Superset
4A	Farmer's Walk (Weighted)	3	30 min
4B	Dead Hang	3	AMRAP

#	Exercise	Sets	Reps
1	Run	1	3–10 min
2	Push-ups Sprint	2	50 reps
3	Change Of Direction Sprints	2	50 reps
4	Sprint	2	50 reps
Superset
5A	Push Up	4	AMRAP
5B	BW Kickstand Squat	4	AMRAP
5C	Pull-Up	4	AMRAP

#	Exercise	Sets	Reps	Intensity
1	Front Squat (Barbell)	1	3–4 reps	@6–6.5
		1	2–3 reps	@6.5–7
		1	2–3 reps	@7–7.5
2	Floor Press (Barbell)	1	3–4 reps	@6–6.5
		1	2–3 reps	@6.5–7
		1	2–3 reps	@7–7.5
3	Snatch Deadlift	1	3–4 reps	@6–6.5
		1	2–3 reps	@6.5–7
		1	2–3 reps	@7–7.5
4	Behind-the-Neck Push Press	1	3–4 reps	@6–6.5
		1	2–3 reps	@6.5–7
		1	2–3 reps	@7–7.5

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, Anti-Hero 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 garage 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.

Anti-Hero 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.

Anti-Hero 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android