12 Weeks Muscle Building Program
If you want the results that others aren't, You got to do things that others can't.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps |
| 3 | Decline Bench Press (Barbell) | 3 | 10 reps |
| 4 | Pec Deck (Machine) | 3 | 10 reps |
| 5 | Face Pull | 3 | 10 reps |
| 6 | Reverse Pec Deck | 3 | 10 reps |
| 7 | Lying Rear Lateral Raise | 3 | 10 reps |
| 8 | Lateral Raise (Machine) | 3 | 10 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 10 | Tricep Pushdown (Cable) | 3 | 10 reps |
| 11 | Skull Crusher | 3 | 10 reps |
| 12 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 13 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps |
| 14 | Tricep Extension (Cable) | 3 | 10 reps |
| 15 | Tricep Extension (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 20 min |
| 2 | Elliptical | 1 | 20 min |
| 3 | Cycling | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Paused) | 3 | 10 reps |
| 2 | Squat (Paused) | 3 | 10 reps |
| 3 | Leg Curl | 3 | 10 reps |
| 4 | Belt Squat | 3 | 10 reps |
| 5 | Pendulum Squat | 3 | 10 reps |
| 6 | Good Morning | 3 | 10 reps |
| 7 | Leg Press | 3 | 10 reps |
| 8 | Hip Extension | 3 | 10 reps |
| 9 | Standing Calf Raise | 3 | 10 reps |
| 10 | Deadlift (Dumbbell) | 3 | 10 reps |
| 11 | Leg Extension | 3 | 10 reps |
| 12 | Back Extension | 3 | 10 reps |
| 13 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 14 | Seated Hamstring Curl | 3 | 10 reps |
| 15 | Walking Lunge | 3 | 10 reps |
| 16 | Glute-Ham Raise | 3 | 10 reps |
| 17 | Seated Calf Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Band) | 3 | 10 reps |
| 2 | Chin-Up (Assisted) | 3 | 10 reps |
| 3 | Barbell Row | 3 | 10 reps |
| 4 | Lat Pulldown | 3 | 10 reps |
| 5 | Dumbbell Row | 3 | 10 reps |
| 6 | Single Arm Iso Row | 3 | 10 reps |
| 7 | Seated Row (Cable) | 3 | 10 reps |
| 8 | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 9 | T-Bar Row | 3 | 10 reps |
| 10 | Bicep Curl (Barbell) | 3 | 10 reps |
| 11 | Bicep Curl (Machine) | 3 | 10 reps |
| 12 | Bicep Curl (Cable) | 3 | 10 reps |
| 13 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 14 | Concentration Curl | 3 | 10 reps |
| 15 | Reverse Wrist Curl (Barbell) | 3 | 10 reps |
| 16 | Wrist Curls | 3 | 10 reps |
| 17 | Reverse Wrist Curl (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 20 min |
| 2 | Elliptical | 1 | 20 min |
| 3 | Cycling | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Swim | 1 | 60 min |
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 Weeks Muscle Building Program 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 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 180 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 Weeks Muscle Building Program is structured around 7 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 Weeks Muscle Building Program 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
