LVAC program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps |
| 3 | Dip (Weighted) | 3 | 10 reps |
| 4 | Chest Fly (Machine) | 3 | 10 reps |
| 5 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 6 | Cable Crossover | 3 | 10 reps |
| 7 | Pec Deck (Machine) | 3 | 10 reps |
| 8 | Shoulder Press (Machine) | 3 | 10 reps |
| 9 | Shrug (Dumbbell) | 3 | 10 reps |
| 10 | Dumbbell Bench Pullover | 3 | 10 reps |
| 11 | Pull-Up (Weighted) | 3 | 10 reps |
| 12 | Dumbbell Row | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps |
| 2 | Chest Fly (Cable) | 3 | 10 reps |
| 3 | Bench Press (Dumbbell) | 3 | 10 reps |
| 4 | Pec Deck (Machine) | 3 | 10 reps |
| 5 | Chest Press (Machine) | 3 | 10 reps |
| 6 | Incline Chest Press (Machine) | 3 | 10 reps |
| 7 | Good Morning | 3 | 10 reps |
| 8 | Back Extension | 3 | 10 reps |
| 9 | Seated Row (Cable) | 3 | 10 reps |
| 10 | Lat Pulldown (Neutral Grip) | 3 | 10 reps |
| 11 | Plank | 3 | 1 min |
| 12 | Decline Crunch | 3 | 15 reps |
| 13 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl | 3 | 10 reps |
| 2 | French Press | 3 | 10 reps |
| 3 | Chin-Up (Weighted) | 3 | 10 reps |
| 4 | Preacher Curl (Barbell) | 3 | 10 reps |
| 5 | Lat Pulldown (Close Grip) | 3 | 10 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 7 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 8 | Arnold Press | 3 | 10 reps |
| 9 | Push Up | 3 | 10 reps |
| 10 | T-Bar Row | 3 | 10 reps |
| 11 | Bicep Curl (Cable) | 3 | 10 reps |
| 12 | Single Arm Iso Row | 3 | 10 reps |
| 13 | Side Bend (Dumbbell) | 3 | 10 reps |
| 14 | Tricep Extension (Machine) | 3 | 10 reps |
| 15 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps |
| 2 | Standing Calf Raise | 3 | 10 reps |
| 3 | Leg Extension | 3 | 10 reps |
| 4 | Seated Calf Raise | 3 | 10 reps |
| 5 | Leg Curl | 3 | 10 reps |
| 6 | Leg Press | 3 | 10 reps |
| 7 | Lunge (Dumbbell) | 3 | 10 reps |
| 8 | Split Squat (Dumbbell) | 3 | 10 reps |
| 9 | Hip Abductor (Machine) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Overhead Tricep Extension | 3 | 10 reps |
| 2 | Front Raise | 3 | 10 reps |
| 3 | Ring Push Up | 3 | 10 reps |
| 4 | Reverse Pec Deck | 3 | 10 reps |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 10 reps |
| 6 | Leg Raise (Captain's Chair) | 3 | 10 reps |
| 7 | Lying Pullover (Cable) | 3 | 10 reps |
| 8 | Pec Fly (Dumbbell) | 3 | 10 reps |
| 9 | Seated Dip (Machine) | 3 | 10 reps |
| 10 | High Row | 3 | 10 reps |
| 11 | Lat Pulldown (Close Grip) | 3 | 10 reps |
| 12 | Chest Fly (Cable) | 3 | 10 reps |
| 13 | Trap Bar Deadlift | 3 | 10 reps |
| 14 | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 0 min |
| 2 | 2km Row | 1 | 0 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, LVAC 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 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.
LVAC program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
LVAC 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.
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