CalfZilla's 12 week program
“Maximum Retention. Maximum Definition.”
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 5 | 20 reps |
| 4 | Shoulder Press (Machine) | 3 | 12 reps |
| 5 | Chest Fly (Cable) | 4 | 15 reps |
| 6 | Tricep Rope Push Down (Cable) | 4 | 15 reps |
| 7 | Overhead Extension (Dumbbell) | 3 | 15 reps |
| 8 | Battle Ropes | 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6 reps |
| 2 | Pull-Up (Bodyweight) | 4 | 10 reps |
| 3 | Barbell Row | 4 | 10 reps |
| 4 | T-Bar Row | 4 | 12 reps |
| 5 | Face Pull | 5 | 20 reps |
| 6 | Bicep Curl (Barbell) | 4 | 15 reps |
| 7 | Incline Curl (Dumbbell) | 3 | 15 reps |
| 8 | Treadmill | 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps |
| 2 | Hack Squat | 4 | 12 reps |
| 3 | Walking Lunge (Dumbbell) | 4 | 12 reps |
| 4 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 5 | Lying Leg Curl | 4 | 15 reps |
| 6 | Standing Calf Raise | 5 | 20 reps |
| 7 | Seated Calf Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps |
| Superset | |||
| 2A | Lateral Raise (Dumbbell) | 5 | 15 reps |
| 2B | Front Raise | 5 | 15 reps |
| 2C | Rear Delt Fly (Dumbbell) | 5 | 15 reps |
| 3 | Preacher Curl (EZ Bar) | 4 | 15 reps |
| 4 | Hammer Curl (Cable) | 3 | 15 reps |
| 5 | Skull Crusher (Barbell) | 4 | 12 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 7 | Arnold Press | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 10 reps |
| 2 | Bench Press (Dumbbell) | 4 | 10 reps |
| 3 | Wide Grip Lat Pulldown | 4 | 12 reps |
| 4 | Barbell Row | 4 | 12 reps |
| 5 | Cable Low Row | 3 | 15 reps |
| 6 | Pullover (Dumbbell) | 3 | 15 reps |
| 7 | Pec Deck (Machine) | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps |
| 3 | Hip Thrust (Barbell) | 4 | 12 reps |
| 4 | Good Morning | 3 | 12 reps |
| 5 | Hamstring Curl | 4 | 15 reps |
| 6 | Calf Raise (Bodyweight) | 5 | 20 reps |
| 7 | Stair Climber | 1 | 15 reps |
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, CalfZilla's 12 week program 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.
CalfZilla's 12 week program is structured around 6 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.
CalfZilla's 12 week program 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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