Wheel
Double progression, hit reps, go up in weight. No periodization.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 2 | 4–8 reps | @9 |
| 1B | Chin-Up (Weighted) | 2 | 8–12 reps | @9 |
| Superset | ||||
| 2A | Pec Fly (Dumbbell) | 2 | 8–12 reps | — |
| 2B | Barbell Row | 2 | 6–10 reps | @9 |
| Superset | ||||
| 3A | Rear Delt Fly (Dumbbell) | 2 | 12–15 reps | @9 |
| 3B | Seated Overhead Press (Barbell) | 2 | 4–8 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lying Side Lateral Raise | 3 | 12 reps | @10 |
| 1B | Wrist Curls | 3 | 15 reps | @10 |
| Superset | ||||
| 2A | Preacher Curl (Dumbbell) | 3 | 12 reps | @10 |
| 2B | Overhead Extension (EZ Bar) | 3 | 12 reps | @10 |
| Superset | ||||
| 3A | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps | @10 |
| 3B | JM Press | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 3 | 8 reps | @9 |
| 1B | Neck Curl | 3 | 15 reps | @10 |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 3 | 8 reps | @9 |
| 2B | Neck Extension | 3 | 15 reps | @10 |
| Superset | ||||
| 3A | Walking Lunge (Dumbbell) | 2 | 10 reps | @10 |
| 3B | Straight Leg Calf Raise | 2 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 3 | 6–8 reps | @9 |
| 1B | Wide Grip Pull-Up | 3 | 15 reps | @10 |
| Superset | ||||
| 2A | Incline Chest Fly (Dumbbell) | 2 | 12 reps | @9 |
| 2B | Shrug (Barbell) | 2 | 10 reps | @10 |
| Superset | ||||
| 3A | Dip (Weighted) | 2 | 10 reps | @10 |
| 3B | Pullover (Dumbbell) | 2 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lying Side Lateral Raise | 3 | 12 reps | @10 |
| 1B | Wrist Curls | 3 | 15 reps | @10 |
| Superset | ||||
| 2A | Overhead Extension (EZ Bar) | 3 | 12 reps | @10 |
| 2B | Incline Curl (Dumbbell) | 3 | 12 reps | @10 |
| Superset | ||||
| 3A | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps | @10 |
| 3B | JM Press | 3 | 12 reps | @9 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Wheel is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 40 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.
Wheel 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Wheel 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
