To become bigger than a twig
Transform your frame and sculpt your strength—18 weeks to a stronger, more powerful you. Let's grow beyond the twig!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 2 | 8 reps | @10 |
| 2 | Incline Bench Press (Smith Machine) | 2 | 8 reps | @10 |
| 3 | Lat Pulldown | 2 | 8 reps | @10 |
| 4 | Seated Row (Cable) | 2 | 8 reps | @10 |
| 5 | Preacher Curl (Machine) | 2 | 8 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 2 | 10 reps | @10 |
| 7 | Reverse Curl (Barbell) | 2 | 10 reps | @10 |
| 8 | Lateral Raise (Machine) | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps | @10 |
| 2 | Seated Row (Cable) | 3 | 9 reps | @10 |
| 3 | Preacher Curl (Machine) | 3 | 9 reps | @10 |
| 4 | T-Bar Row | 3 | 9 reps | @10 |
| 5 | Reverse Curl (Barbell) | 3 | 9 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8 reps | @10 |
| 2 | Pec Deck (Machine) | 3 | 9 reps | @10 |
| 3 | Shoulder Press (Plate Loaded) | 3 | 10 reps | @10 |
| 4 | Lateral Raise (Machine) | 3 | 8 reps | @10 |
| 5 | Tricep Pushdown (Cable) | 3 | 8 reps | @10 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 8 reps | @10 |
| 2 | Leg Press | 3 | 10 reps | @10 |
| 3 | Leg Curl | 3 | 8 reps | @10 |
| 4 | Stiff Leg Deadlift | 3 | 8 reps | @10 |
| 5 | Calf Raise (Machine) | 3 | 10 reps | @10 |
| 6 | Hip Adductor (Machine) | 3 | 10 reps | @10 |
| 7 | Decline Crunch (Weighted) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 8 reps | @10 |
| 2 | Leg Press | 3 | 10 reps | @10 |
| 3 | Leg Curl | 3 | 8 reps | @10 |
| 4 | Stiff Leg Deadlift | 3 | 8 reps | @10 |
| 5 | Calf Raise (Machine) | 3 | 10 reps | @10 |
| 6 | Hip Adductor (Machine) | 3 | 10 reps | @10 |
| 7 | Decline Crunch (Weighted) | 3 | 10 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, To become bigger than a twig is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 70 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.
To become bigger than a twig 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
To become bigger than a twig 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
