Gremlin Gains
Unleash your inner strength and transform your physique in just 12 weeks with Gremlin Gains—where hard work meets real results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @9 |
| 1 | 12 reps | @10 | ||
| 2 | Chest Press (Machine) | 2 | 6 reps | @9 |
| 1 | 12 reps | @10 | ||
| 3 | Chest Fly (Machine) | 3 | 8 reps | @9 |
| 1 | 12 reps | @10 | ||
| 4 | Skull Crusher (Barbell) | 2 | 8 reps | @9 |
| 1 | 12 reps | @10 | ||
| 5 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @10 |
| 6 | Seated Shoulder Press (Dumbbell) | 2 | 8 reps | @9 |
| 1 | 12 reps | @10 | ||
| 7 | Lateral Raise (Cable) | 2 | 12 reps | @9 |
| 1 | 15 reps | @10 | ||
| 8 | Decline Crunch (Weighted) | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 1 | 5 reps | @10 | ||
| 1 | 20 reps | @10 | ||
| 2 | Romanian Deadlift (Dumbbell) | 4 | 15 reps | @9 |
| 3 | Leg Extension | 3 | 20 reps | @10 |
| 1 | 25 reps | @10 | ||
| 4 | Hip Adductor (Machine) | 3 | 15 reps | @9 |
| 5 | Standing Calf Raise | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 1 | 5 reps | @10 | ||
| 1 | 12 reps | @10 | ||
| 2 | Chest Fly (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Seated Dip (Machine) | 3 | 10 reps | @9 |
| 4 | Landmine Push Press | 3 | 10 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 3 | 12 reps | @9 |
| 6 | Bicep Curl (Cable) | 3 | 12 reps | @9 |
| 7 | Reverse Bicep Curl (Dumbbell) | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 12 reps | @9 |
| 2 | Goblet Squat | 3 | 10 reps | @9 |
| 3 | Leg Curl | 3 | 15 reps | @9 |
| 4 | Leg Extension | 3 | 20 reps | @9 |
| 5 | Stiff Leg Deadlift | 3 | 8 reps | @9 |
| 6 | Landmine Twist | 3 | 15 reps | @9 |
| 7 | Seated Calf Raise | 3 | 25 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 12 reps | @9 |
| 2 | Kroc Row | 3 | 12 reps | @9 |
| 3 | Pull-Up (Bodyweight) | 3 | 10 reps | @10 |
| 4 | Upright Row (Barbell) | 3 | 8 reps | @9 |
| 5 | Pinwheel Curl | 3 | 12 reps | @9 |
| 6 | Incline Curl (Dumbbell) | 3 | 10 reps | @9 |
| 7 | Bicep Curl (Machine) | 3 | 12 reps | @9 |
| 8 | One Arm Lateral Raise (Dumbbell) | 2 | 12 reps | @9 |
| 1 | 12 reps | — |
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, Gremlin Gains 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 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.
Gremlin Gains 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.
Gremlin Gains 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
