Beginner–IntermediateFree

The Fitpocalypse full-body training program

Julio María· Oct 2024

Free on iOS & Android

Overview

Length

16 weeks

Days / week

5 days

Level

Intermediate, Beginner

Goal

Muscle

Equipment

Full Gym

Session length

100 min

This is a program designed to work a large group of muscles on a daily basis from Monday to Friday for a consistent bodybuilding experience thanks to a good (and well-proven) balance between exercise distribution and intensity. Each session will take, approximately, 75-80 minutes (when fully concentrated, more if you're more of a social workout person and even more if you have to wait your turn for a specific machine) with 45-60 seconds of rest between series. I recommend you a light cardio warm-up of 5 minutes at the beginning of any session (jogging, cycling, or dynamic stretching) and 15 minutes of cardio at the end (climbing stairs, running mill or elliptical bike) as this will provide you with cardiovascular endurance and fat loss (in moderate quantities). WARNING: This program isn't about pure hypertrophy but moderate bodybuilding with a focus on physical fitness and health improvement. Enjoy!

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Upper Back

15.4%

Abs

10.3%

Biceps

9.6%

Glutes

9.6%

Triceps

8.8%

Hamstrings

8.1%

Quadriceps

7.4%

Lats

7.4%

Calves

7.4%

Middle Delts

3.7%

Front Delts

3.7%

Forearms

2.9%

Adductors

1.5%

Lower Back

1.5%

Chest

1.5%

Abductors

0.7%

Rear Delts

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Dumbbell)	3	10–12 reps	@7
2	Tricep Pushdown (Cable)	3	10–12 reps	@7
3	Leg Press	3	15–20 reps	@8
4	Lat Pulldown	3	10–12 reps	@7
5	Standing Calf Raise	3	15–20 reps	@8
6	Abs Crunch (Machine)	3	15–20 reps	@7
7	Seated Shoulder Press (Dumbbell)	3	10–12 reps	@7
8	Torso Rotation (Machine)	3	12–15 reps	@7
9	Shrug (Dumbbell)	3	12–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Hammer Curl	3	10–12 reps	@7
2	Overhead Tricep Extension (Cable)	3	12–15 reps	@7
3	Squat (Barbell)	3	10–12 reps	@7
4	Seated Row (Machine)	3	12–15 reps	@7
5	Standing Calf Raise	3	15–20 reps	@8
6	Abs Crunch (Machine)	3	15–20 reps	@7
7	Hip Thrust (Machine)	3	12–15 reps	@7
8	Torso Rotation (Machine)	3	12–15 reps	@7
9	Shrug (Dumbbell)	3	12–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Preacher Curl (EZ Bar)	3	10–12 reps	@7
2	Tricep Rope Push Down (Cable)	3	12–15 reps	@8
3	Bulgarian Split Squat (Dumbbell)	3	10–12 reps	@7
4	Pull-Up (Bodyweight)	3	6–8 reps	@7
5	Standing Calf Raise	3	15–20 reps	@8
6	Abs Crunch (Machine)	3	15–20 reps	@7
7	Wood Chop	3	12–15 reps	@7
8	Torso Rotation (Machine)	3	12–15 reps	@7
9	Shrug (Dumbbell)	3	12–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Barbell)	3	10–12 reps	@7
2	Skull Crusher (Barbell)	3	12–15 reps	@7
3	Front Squat (Barbell)	3	10–12 reps	@8
4	Dumbbell Row	3	10–12 reps	@7
5	Standing Calf Raise	3	15–20 reps	@8
6	Abs Crunch (Machine)	3	15–20 reps	@7
7	Lateral Raise (Cable)	3	10–12 reps	@7
8	Torso Rotation (Machine)	3	12–15 reps	@7
9	Shrug (Dumbbell)	3	12–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Concentration Curl	3	10–12 reps	@7
2	Bench Press (Close Grip)	3	10–12 reps	@7
3	Lunge (Dumbbell)	3	12–15 reps	@8
4	T-Bar Row	3	10–12 reps	@7
5	Standing Calf Raise	3	15–20 reps	@8
6	Abs Crunch (Machine)	3	15–20 reps	@7
7	Glute Kickback	3	10–12 reps	@7
8	Torso Rotation (Machine)	3	12–15 reps	@7
9	Shrug (Dumbbell)	3	12–15 reps	@7

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, The Fitpocalypse full-body 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 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 100 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.

The Fitpocalypse full-body 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Fitpocalypse full-body 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

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