All LevelsFree

Morgan training program

Strength training

· Nov 2025

1athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Advanced, Beginner

Goal

Women's

Equipment

Full Gym

Session length

120 min

The purpose of this program is generally to get a better physique with better shoulders ass this is shoulder, focused training program

Who it's for

Athletes of all experience levels

Athletes focused on women's

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Lats

12.5%

Biceps

12.3%

Upper Back

12.2%

Triceps

12%

Chest

10.1%

Front Delts

Middle Delts

7.3%

Hamstrings

5.2%

Abs

4.9%

Quadriceps

4.6%

Glutes

2.9%

Calves

2.5%

Lower Back

1.9%

Forearms

1.4%

Rear Delts

0.7%

Adductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Wide Grip Pull-Up	4	AMRAP	@10
2	Lat Pulldown	2	AMRAP	@9.5
3	Seated Row (Cable)	2	AMRAP	@9.5
4	T-Bar Row	2	AMRAP	@9.5
5	Hammer Curl (Cable)	2	AMRAP	@9.5
6	Preacher Curl (EZ Bar)	1	6–8 reps	@9.5
		1	6–8 reps	@9

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	3	AMRAP	@9.5
2	Squat (Barbell)	2	6–8 reps	@9
3	Romanian Deadlift (Barbell)	2	AMRAP	@10
4	Leg Extension	3	AMRAP	@10
5	Standing Calf Raise	3	AMRAP	@10
Superset
6A	Abs Crunch (Machine)	2	AMRAP	@10
6B	Leg Raise (Captain's Chair)	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	3	AMRAP	@10
2	Lateral Raise (Cable)	2	AMRAP	@9.5
3	Tricep Extension (Cable)	2	AMRAP	@10
4	Overhead Tricep Extension (Cable)	2	AMRAP	@9.5
5	Hammer Curl (Cable)	2	AMRAP	@10
6	Preacher Curl (EZ Bar)	1	AMRAP	@9.5
		1	AMRAP	@9

#	Exercise	Sets	Reps	Load
1	Seated cable flies	2	AMRAP	@9.5
2	Low to high cable flies	2	AMRAP	@10
3	Incline Bench Press (Smith Machine)	2	AMRAP	@9
4	Lateral Raise (Cable)	2	AMRAP	@10
5	Tricep Extension (Cable)	2	AMRAP	@10
6	Overhead Tricep Extension (Cable)	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Seated cable flies	2	AMRAP	@9.5
2	Lat Pulldown	2	AMRAP	@10
3	Incline Bench Press (Smith Machine)	2	AMRAP	@10
4	Seated Row (Cable)	1	AMRAP	@10
		1	AMRAP	@9.5
Superset
5A	Wide Grip Pull-Up	2	AMRAP	@10
5B	Push Up	2	AMRAP	@10

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, Morgan training 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 120 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.

Morgan training program is structured around 5 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.

Morgan training 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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