X Frame Bodybuilding Cycle
What some might would consider phase 1 to develop an X Frame based on science and some of the biggest names in the game
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 4 | 10–15 reps | @10 |
| 2 | Chest Press (Machine) | 3 | 8–12 reps | @8–9 |
| 3 | Incline Chest Press (Machine) | 3 | 8–12 reps | @8 |
| 4 | Pec Deck (Machine) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 5 | Reverse Pec Deck | 3 | 12–20 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 4 | 12–20 reps | @8 |
| 7 | Abs Crunch (Bodyweight) | 4 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 3 | 8–12 reps | @10 |
| 2 | T-Bar Row | 2 | 8–12 reps | @9 |
| 3 | Single Arm Row (Cable) | 3 | 10–15 reps | @9 |
| 4 | Chest Supported Row (Machine) | 2 | 12–20 reps | @9 |
| 5 | Preacher Curl (Dumbbell) | 3 | 10–15 reps | @9 |
| 6 | Hammer Curl (Cable) | 3 | 10–15 reps | @9 |
| 7 | Wrist Extension (Dumbbell) | 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 4 | 8–12 reps | @10 |
| 2 | Pendulum Squat | 2 | 8–12 reps | @10 |
| 3 | Leg Press (45 Degrees) | 3 | 12–20 reps | @9 |
| 4 | Hip Adductor (Machine) | 2 | 10–15 reps | @8 |
| 5 | Leg Extension | 3 | 10–15 reps | @9 |
| 6 | Straight Leg Calf Raise | 4 | 12–16 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 10–15 reps | @10 |
| 2 | Shoulder Press (Machine) | 3 | 8–12 reps | @9 |
| 3 | Bench Press (Smith Machine) | 3 | 8–12 reps | @10 |
| 4 | Rear Delt Fly (Cable) | 3 | 10–15 reps | @10 |
| 5 | Chest Fly (Cable) | 3 | 10–15 reps | @8 |
| 6 | Skull Crusher (Dumbbell) | 4 | 10–15 reps | @9 |
| 7 | Lying Leg Raise | 4 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10–15 reps | @10 |
| 2 | T-Bar Row | 3 | 8–12 reps | @9 |
| 3 | Seated Row (Cable) | 2 | 8–12 reps | @9 |
| 4 | Lat Pulldown (Single Arm) | 2 | 12–20 reps | @9 |
| 5 | Bicep Curl (Cable) | 3 | 10–15 reps | @10 |
| 6 | Preacher Curl (Dumbbell) | 3 | 10–15 reps | @8 |
| 7 | Reverse Wrist Curl (Dumbbell) | 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 4 | 8–12 reps | @10 |
| 2 | Romanian Deadlift (Dumbbell) | 2 | 8–12 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10–15 reps | @8 |
| 4 | Hip Adductor (Machine) | 3 | 10–15 reps | @8 |
| 5 | Straight Leg Calf Raise | 4 | 6–10 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, X Frame Bodybuilding 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 16 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.
X Frame Bodybuilding Cycle 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
X Frame Bodybuilding 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
