Gauges Program
Become a barrel
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps |
| 2 | Incline Bench Press (Barbell) | 4 | 10 reps |
| 3 | Decline Bench Press (Dumbbell) | 4 | 10 reps |
| 4 | Chest Fly (Cable) | 4 | 10 reps |
| 5 | Chest Fly (Machine) | 4 | 10 reps |
| 6 | Overhead Tricep Extension (Cable) | 4 | 10 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 4 | 10 reps |
| 8 | Skull Crusher (Dumbbell) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 10 reps |
| 2 | Leg Curl | 4 | 10 reps |
| 3 | Leg Extension | 4 | 10 reps |
| 4 | Squat (Barbell) | 4 | 10 reps |
| 5 | Romanian Deadlift (Dumbbell) | 4 | 10 reps |
| 6 | Hip Abductor (Machine) | 4 | 10 reps |
| 7 | Front Raise | 4 | 10 reps |
| 8 | Lateral Raise (Dumbbell) | 4 | 10 reps |
| 9 | Shrug (Dumbbell) | 4 | 10 reps |
| 10 | Rear Delt Fly (Cable) | 4 | 10 reps |
| 11 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10 reps |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 10 reps |
| 3 | Seated Row (Cable) | 4 | 10 reps |
| 4 | Barbell Row | 4 | 10 reps |
| 5 | Front Raise | 4 | 10 reps |
| 6 | Lateral Raise (Dumbbell) | 4 | 10 reps |
| 7 | Shrug (Dumbbell) | 4 | 10 reps |
| 8 | Rear Delt Fly (Cable) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps |
| 2 | Incline Bench Press (Barbell) | 4 | 10 reps |
| 3 | Decline Bench Press (Dumbbell) | 4 | 10 reps |
| 4 | Chest Fly (Cable) | 4 | 10 reps |
| 5 | Chest Fly (Machine) | 4 | 10 reps |
| 6 | Overhead Tricep Extension (Cable) | 4 | 10 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 4 | 10 reps |
| 8 | Skull Crusher (Dumbbell) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 4 | 10 reps |
| 2 | Spider Curl | 4 | 10 reps |
| 3 | Bicep Curl (Cable) | 4 | 10 reps |
| 4 | Bicep Curl (Barbell) | 4 | 10 reps |
| 5 | Alternating Dumbbell Curl | 4 | 10 reps |
| 6 | Chin-Up (Assisted) | 4 | 10 reps |
| 7 | Lat Pulldown | 4 | 10 reps |
| 8 | Lat Pulldown (Neutral Grip) | 4 | 10 reps |
| 9 | Seated Row (Cable) | 4 | 10 reps |
| 10 | Barbell Row | 4 | 10 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Gauges 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 18 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 150 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.
Gauges 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gauges 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
