Built like Gotrek
The goal is to be described as "broader than he is tall"
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lying Pullover (Cable) | 2 | 15–20 reps | @8 |
| 2 | Lat Pulldown (Close Grip) | 2 | 10–15 reps | @8 |
| 3 | Kroc Row | 2 | 10–15 reps | @8 |
| 4 | Lat Pulldown (Single Arm) | 2 | 10–15 reps | @8 |
| 5 | Single Arm Row (Cable) | 2 | 10–15 reps | @8 |
| 6 | Deadlift (Barbell) | 2 | 5–8 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 8 reps | @9 |
| 2 | 8 reps | @8 | ||
| Superset | ||||
| 2A | Bicep Curl (EZ Bar) | 3 | 8–10 reps | @7 |
| 2B | Lateral Raise (Dumbbell) | 3 | 0.5 min | @8 |
| 3 | Seated Dumbbell Curl | 5 | 3 reps | @8 |
| Superset | ||||
| 4A | Skull Crusher (Barbell) | 4 | 8–10 reps | @8 |
| 4B | Reverse Bicep Curl (EZ Bar) | 4 | 5–8 reps | @8 |
| 5 | Shrug (Barbell) | 5 | 5–10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Good Morning | 3 | 3 reps | @7 |
| 2 | Squat (Barbell) | 5 | 2 reps | @8 |
| 3 | Quarter Squat | 3 | 1 rep | @8 |
| 4 | Back Extension (Weighted) | 3 | 5 reps | @8 |
| 5 | Leg Extension | 3 | 10–20 reps | @7 |
| 6 | Leg Curl | 3 | 10–20 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Neutral Grip, Weighted) | 3 | 5–8 reps | @8 |
| 1B | Lying Pullover (Cable) | 3 | 15 reps | @8 |
| 2 | Seated Row (Cable) | 2 | 8–12 reps | @8 |
| 3 | Kroc Row | 2 | 8–10 reps | @8 |
| 4 | Rack Pull (Barbell) | 2 | 8–10 reps | @8 |
| 5 | Chest Supported Row (Dumbbell) | 1 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Single Arm Shoulder Press | 1 | 8 reps | @9 |
| 2 | 8 reps | @8 | ||
| 2 | Overhead Extension (EZ Bar) | 4 | 3–5 reps | @8 |
| 3 | Bicep Curl (Barbell) | 2 | 3–5 reps | @8 |
| Superset | ||||
| 4A | Alternating Dumbbell Curl | 5 | 4 reps | @8 |
| 4B | Lying Rear Lateral Raise | 5 | 8–10 reps | @8 |
| 5 | Grippers(Captains of Crush) | 5 | 1 rep | @8 |
| Superset | ||||
| 6A | Reverse Wrist Curl (Barbell) | 3 | 12–15 reps | — |
| 6B | Wrist Curls | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Sprint | 4 | 0.5 min | @8 |
| Superset | ||||
| 2A | Farmer's Walk (Weighted) | 4 | 0.5 min | @8 |
| 2B | Shrug (Trap Bar) | 4 | 20 reps | @8 |
| 3 | Box Jump | 5 | 2 reps | @8 |
| 4 | Bulgarian Split Squat (Barbell) | 3 | 6–8 reps | @8 |
| 5 | Cossack Squat | 3 | 10–12 reps | @8 |
| 6 | Pogo Jump | 3 | 20 reps | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Built like Gotrek is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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.
Built like Gotrek 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Built like Gotrek 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
