Question 1

Is THE GENTLEMAN free?

Accepted Answer

Yes, THE GENTLEMAN 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.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 90 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.

Question 4

How many days per week?

Accepted Answer

THE GENTLEMAN is structured around 4 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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

THE GENTLEMAN 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.

#	Exercise	Sets	Reps	Intensity
1	Hack Squat	2	6–10 reps	@8–10
2	Leg Curl	2	6–10 reps	@10
Superset
3A	Chin-Up (Weighted)	2	4–8 reps	@10
3B	Upright Row (Cable)	2	10–15 reps	@10
Superset
4A	Leg Press (45 Degrees)	2	10–15 reps	@8–10
4B	Calf Raise (Leg Press)	2	AMRAP	@10
5	Back Extension	2	15–20 reps	@8–10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Incline Bench Press (Dumbbell)	2	6–10 reps	@9–10
1B	Incline Row	2	6–10 reps	@9–10
Superset
2A	Seated Anterior Delt Press (AD)	2	6–10 reps	@9–10
2B	Incline Curl (Dumbbell)	2	6–12 reps	@10
Superset
3A	Pullover (Dumbbell)	2	6–12 reps	@9–10
3B	Wrist Curls	2	10–20 reps	@10
Superset
4A	Preacher Curl (EZ Bar)	2	8–12 reps	@10
4B	Front Raise	2	8–15 reps	@10
Superset
5A	Hammer Curl (Cable)	2	10–15 reps	@10
5B	Overhead Tricep Extension (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	2	6–10 reps	@8–9
Superset
2A	Leg Press (45 Degrees)	2	8–12 reps	@8–10
2B	Calf Raise (Leg Press)	2	AMRAP	@10
3	Leg Curl	2	10–15 reps	@10
4	Leg Extension	2	10–15 reps	@10
5	Rear Delt Row	2	6–10 reps	@9–10
6	Abs Crunch (Machine)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Seated Overhead Press (Dumbbell)	2	8–12 reps	@9–10
1B	Wide Grip Lat Pulldown	2	8–12 reps	@9–10
Superset
2A	Hammer Curl	2	6–12 reps	@10
2B	Overhead Tricep Extension (Cable)	2	6–12 reps	@10
Superset
3A	Preacher Curl (Dumbbell)	2	6–12 reps	@10
3B	V-Handle Tricep Pushdown (Cable)	2	10–15 reps	@10
Superset
4A	Incline Curl (Dumbbell)	2	10–15 reps	@10
4B	Lateral Raise (Cable)	2	8–15 reps	@10
Superset
5A	Cable Crossover	2	10–15 reps	@10
5B	Reverse Fly (Cable)	2	10–15 reps	@10

THE GENTLEMAN

Overview

Who it's for

Muscle engagement

Common questions

Get started