Gamma Bomb by John Meadows
Unleash your potential in 14 weeks—5 days a week of targeted training to elevate your strength and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Meadow Row | 3 | 8 reps |
| 2 | Seated Row (Machine) | 3 | 8 reps |
| 3 | One Arm Bent Over Row | 3 | 8 reps |
| 4 | Pullover (Machine) | 3 | 10 reps |
| 5 | Leg Raise (Captain's Chair) | 4 | 1 rep |
| 6 | Standing Calf Raise | 2 | 10 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 6 reps |
| 3 | Chest Press (Machine) | 1 | 15 reps |
| 4 | Chest Fly (Machine) | 3 | 10 sec |
| 5 | Reverse Pec Deck | 3 | 25 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 25 reps |
| 7 | Front Raise | 3 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 10 reps |
| 2 | Squat (Barbell) | 3 | 8 reps |
| 3 | Leg Press | 1 | 20 reps |
| 4 | Stiff Leg Deadlift | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 3 | 10 reps |
| 2 | Seated Dip (Machine) | 3 | 10 reps |
| 3 | Overhead Tricep Extension (Cable) | 3 | 15 sec |
| 4 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 8 reps |
| 6 | Preacher Curl (EZ Bar) | 3 | 10 reps |
| 7 | Cable Crunch | 4 | 1 rep |
| 8 | Seated Calf Raise | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 12 reps |
| 2 | Bench Press (Dumbbell) | 3 | 8 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 12 reps |
| 4 | Lat Pulldown (Single Arm) | 3 | 10 reps |
| 5 | Seated Row (Cable) | 3 | 8 reps |
| 6 | Chin-Up (Bodyweight) | 3 | 12 reps |
| 7 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| 8 | Lateral Raise (Machine) | 3 | 15 reps |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Gamma Bomb by John Meadows is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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 80 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.
Gamma Bomb by John Meadows 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gamma Bomb by John Meadows 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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