My program
This program packs on size where it matters. Even with an upper body focus, this program will maximize lower body strength and overall athleticism.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 4–8 reps | @9–10 |
| 2 | Pull-Up (Weighted) | 3 | 4–8 reps | @9–10 |
| 3 | Chest Fly (Machine) | 3 | 6–10 reps | @9–10 |
| 4 | Seated Row (Cable) | 3 | 6–10 reps | @9–10 |
| 5 | Lateral Raise (Cable) | 3 | 8–15 reps | @9–10 |
| 6 | Tricep Pushdown (Cable) | 3 | 8–15 reps | @9–10 |
| 7 | Incline Hammer Curl (Dumbbell) | 3 | 8–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 4–8 reps | @9–10 |
| 2 | Leg Extension | 3 | 6–10 reps | @9–10 |
| 3 | Leg Curl | 3 | 6–10 reps | @9–10 |
| 4 | Hip Adductor (Machine) | 2 | 8–15 reps | @9–10 |
| 5 | Calf Raise (Machine) | 3 | 8–15 reps | @9–10 |
| 6 | Cable Crunch | 1 | 8–15 reps | — |
| 2 | 8–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 4–8 reps | @9–10 |
| 2 | Chest Supported Row (Machine) | 3 | 4–8 reps | @9–10 |
| 3 | Chest Press (Machine) | 3 | 6–10 reps | @9–10 |
| 4 | Lat Pulldown | 3 | 6–10 reps | @9–10 |
| 5 | Rear Delt Fly (Machine) | 3 | 8–15 reps | @9–10 |
| 6 | Tricep Extension (Cable) | 3 | 8–15 reps | @9–10 |
| 7 | Preacher Curl (Dumbbell) | 3 | 8–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 4–8 reps | @9–10 |
| 2 | Leg Extension | 3 | 6–10 reps | @9–10 |
| 3 | Lying Leg Curl | 3 | 6–10 reps | @9–10 |
| 4 | Hip Abductor (Machine) | 2 | 8–15 reps | @9–10 |
| 5 | Calf Raise (Machine) | 3 | 8–15 reps | @9–10 |
| 6 | Leg Raise (Captain's Chair) | 3 | 8–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 4–8 reps | @9–10 |
| 2 | Pull-Up (Weighted) | 3 | 4–8 reps | @9–10 |
| 3 | Tricep Pushdown (Cable) | 3 | 6–10 reps | @9–10 |
| 4 | Incline Curl (Dumbbell) | 3 | 6–10 reps | @9–10 |
| 5 | Tricep Extension (Cable) | 3 | 8–15 reps | @9–10 |
| 6 | Incline Hammer Curl (Dumbbell) | 3 | 8–15 reps | @9–10 |
| 7 | Y Raise | 3 | 8–15 reps | @9–10 |
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, My 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 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.
My 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.
My 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.
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