Beginner–IntermediateFree

Gravity Forge 3x – 12 Week Cycle

Unlock your strength and sculpt your physique with 12 weeks of powerful, efficient workouts designed for your garage gym journey.

Mash D.· Aug 2025

iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Beginner, Intermediate

Goal

Muscle, Strength

Equipment

Garage Gym

Session length

60 min

Gravity Forge 3x – 12 Week Cycle Purpose: To build maximal strength and muscle in key push, pull, and leg movements using a low-volume, high-intensity progressive overload system. This program blends weighted calisthenics with targeted accessories to improve raw performance in dips, pull-ups, squats, and pressing, while maintaining balanced muscle development and joint health. Ideal for lifters who want steady, trackable strength gains in 3 focused training days per week without overtraining. Structure: 3 days/week (Push, Legs, Pull) Main lifts: 2 sets (20–25% drop for Set 2) Accessories: RPE 7–8, steady volume Rest days: At least 1 day between sessions Progression Rules Weeks 1–4: Add 2.5–5 lb (1–2.5 kg) or reduce assistance each time you hit the rep goal. Weeks 5–8: Keep progressing; if you stall 2 sessions in a row, keep the same weight until you exceed goal. Weeks 9–11: Smaller jumps (1–2.5 lb / 0.5–1 kg) or minimal assistance change to avoid stalling. Week 12: Deload — drop main lift loads by ~15–20%, keep accessories light. Example Week-to-Week Targets for Main Lifts (Adjust to your own starting numbers) Weighted Dips (Start –14 kg assist) W1: –14 kg assist, progress to –12 kg when S1 ≥10 reps W5: Likely –10 to –8 kg assist W9: –6 kg assist or BW W12: –8 to –10 kg assist (deload) Incline Bench Press (Start 100 lb 10RM) W1: 100 lb → +5 lb when S1 ≥10 reps W5: ~115–120 lb W9: ~125 lb (small jumps) W12: ~105 lb (deload) (Repeat logic for Squats, Ham Curls, Pull-Ups, Rows) Accessory Work Keep weights the same until you can hit top rep range for all sets, then increase slightly. Maintain RPE 7–8 — don’t take to failure so recovery is preserved for main lifts. Week Layout Day 1 – Chest (Push) Weighted Dips, Incline Bench Press, DB Lateral Raise, Cable Chest Fly, OH Rope Triceps Ext, Face Pull Day 2 – Legs Squat/Hack Squat, Hamstring Curl, Walking Lunge, Seated Calf Raise, Standing Calf Raise, Plank Day 3 – Back (Pull) Weighted Pull-Ups, Cable Row, Lat Pulldown, Hammer Curl, Rear Delt Fly, Hanging Knee Raise

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

11.3%

Quadriceps

9.6%

Lats

8.3%

Glutes

Hamstrings

7.3%

Triceps

Abs

6.9%

Chest

6.7%

Other

6.4%

Biceps

5.9%

Rear Delts

4.8%

Calves

4.8%

Front Delts

4.5%

Middle Delts

3.4%

Adductors

2.6%

Lower Back

2.1%

Forearms

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	10km Row	1	5 min	@6
2	Dip (Weighted)	1	8 reps	@6
		1	7 reps	@6.5
		1	10 reps	@10
		1	15 reps	@9
3	Incline Bench Press (Barbell)	1	7 reps	@6
		1	10 reps	@10
		1	15 reps	@9
4	Lateral Raise (Cable)	3	15 reps	@7
5	Chest Fly (Cable)	3	12 reps	@7
6	Overhead Tricep Extension (Cable)	3	12 reps	@7
7	Face Pull	3	15 reps	@7
8	10km Row	1	15 min	@6

#	Exercise	Sets	Reps	Load
1	Light Jog	1	6 min	@6
2	Stretching	1	6 min	—
3	Deadlift (Barbell)	1	7 reps	@6
		1	7 reps	@6.5
		1	7 reps	@7
		1	10 reps	@10
		1	15 reps	@9
4	Squat (Barbell)	2	7 reps	@6
		1	7 reps	@7
		1	10 reps	@10
		1	15 reps	@9
5	Hamstring Curl	3	15 reps	@7
6	Walking Lunge	3	10 reps	@7
7	Calf Raise (Machine)	3	20 reps	@7
8	Standing Calf Raise	3	20 reps	@7
9	Plank	3	1 min	@7
10	Run	1	15 min	—

#	Exercise	Sets	Reps	Load
1	Jog	1	5 min	@6
2	Stretching	1	5 min	—
3	Pull-Up (Weighted)	1	7 reps	@6
		1	7 reps	@6.5
		1	7 reps	@7
		1	8 reps	@10
		1	12 reps	@9
4	Seated Row (Cable)	1	7 reps	@6
		1	10 reps	@10
		1	15 reps	@9
5	Lat Pulldown	3	12 reps	@7
6	Bicep Curl (Cable)	3	15 reps	@7
7	Rear Delt Fly (Dumbbell)	3	20 reps	@7
8	Abs Crunch (Machine)	3	20 reps	@7
9	Run	1	15 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, Gravity Forge 3x – 12 Week Cycle 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 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.

Gravity Forge 3x – 12 Week Cycle is structured around 3 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.

Gravity Forge 3x – 12 Week Cycle 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

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