Intermediate–AdvancedFree

12-week Challenge!

X· Mar 2024

5athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Intermediate, Advanced

Goal

Athletics, Women's, Muscle, Strength, Bodyweight Fitness

Equipment

Garage Gym

Session length

80 min

The main purpose of this program is to help experienced lifters to push themselves to their limit, but with relatively reduced equipment. The program is pretty "hardcore", but not impossible (of course), since, as a veteran lifter myself, I also included two deload weeks, to help athletes to recover after five weeks of intense training. WARNING: I'm NOT a certified professional athlete, nor a personal trainer or have any kind of certificate in any field regarding medicine, nutrition, or training: my program stems from my direct experience in over 7 years of training, having also come in contact with different trainers and doctors both in real life and on the internet, during my fitness journey. With that being said, always remember to discuss with your healthcare provider what is best for you: every human is different and has their own needs in terms of health and training. I tried my best to share my knowledge with the community and to create a program for intermediate and advanced athletes, to help them reach a new level of strength and body confidence! Bury in mind that everyone should feel free to try the challenge, but make sure you choose your weights carefully and properly, and also make sure you don't get injured! Always remember to make a nice warm-up before starting your training, and a good cool-down after finishing the day! Lastly, remember to take a proper amount of time to rest between the sets, and start performing the next set/exercise only after you are confident you have fully recovered from the previous one: everyone is different, so take the rest time you think is best for you, and for each exercise, making sure to recover more for the more intense part of each workout! Oh, and don't forget to have fun, of course! I think I brought to your attention all the most important things! Please be careful with the exercises, and always make sure to perform them in safety: I warned you, so I will take NO responsibility for any injury you may experience, or damage of any kind your gym gear might report as a result of following my program without having taken the necessary safety precautions before performing the exercises! To sum it all up: push yourselves to your limit, but do things carefully and thoughtfully, and remember to have fun!😜 Best Regards. ~Just an ordinary guy who enjoys training~

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

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

Muscle engagement

Front

Back

Triceps

11.2%

Front Delts

10.3%

Glutes

Chest

8.9%

Quadriceps

8.4%

Upper Back

7.6%

Abs

7.6%

Biceps

6.7%

Hamstrings

6.5%

Forearms

6.5%

Middle Delts

5.1%

Lats

Lower Back

3.2%

Calves

2.3%

Rear Delts

1.4%

Adductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Push Up (Weighted)	4	8 reps	@9.5
2	Incline Bench Press (Dumbbell)	3	10 reps	@8.5
3	Incline Chest Fly (Dumbbell)	3	12 reps	@7.5
4	Overhead Tricep Extensions	4	6 reps	@9.5
5	Diamond Push-ups	3	10 reps	@7.5
6	Plank	3	1 min	@9

#	Exercise	Sets	Reps	Load
1	Seated Military Press (Barbell)	4	10 reps	@9
2	Lateral Raise (Dumbbell)	3	10 reps	@8
3	Face Pull	3	12 reps	@7
4	Bulgarian Split Squat (Dumbbell)	4	8 reps	@9.5
5	Jump Squat	3	10 reps	@8.5
6	Romanian Deadlift (Barbell)	4	8 reps	@9.5
7	Standing Calf Raise	3	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	4	8 reps	@9.5
2	Clean Deadlift	3	10 reps	@8.5
3	Barbell Row	3	10 reps	@7.5
4	Bicep Curl (Barbell)	4	8 reps	@9.5
5	Hammer Curl	3	10 reps	@8
6	Wrist Curls	3	15 reps	@7
7	Oblique Crunch	3	30 reps	@7

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, 12-week Challenge! 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 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.

12-week Challenge! is structured around 3 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.

12-week Challenge! 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

1,000+ 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.

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