Progressive overload
Progressive overload training for beginner to intermediate lifters using compound movements.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 12 reps | 65% |
| 2 | Romanian Deadlift (Barbell) | 3 | 12 reps | @8 |
| 3 | Split Squat (Dumbbell) | 3 | 8 reps | @8.5 |
| Superset | ||||
| 4A | Stability Ball Hamstring Curl | 3 | 15 reps | @7 |
| 4B | Calf Raise (Bodyweight) | 3 | 15 reps | @7 |
| 4C | Hanging Knee Raise | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Bench Press (Barbell) | 3 | 12 reps | 65% |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 4A | Pec Fly (Dumbbell) | 3 | 12 reps | @7 |
| 4B | Skull Crusher (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Tricep Kickback | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps | @8 |
| 2 | Bent Over Row (Barbell) | 3 | 12 reps | @8 |
| 3 | Single Arm Row (Dumbbell) | 3 | 10 reps | @8 |
| Superset | ||||
| 4A | Shoulder YTWL | 3 | 12 reps | @7 |
| 4B | Bicep Curl (Dumbbell) | 3 | 12 reps | @7 |
| Superset | ||||
| 5A | Hammer Curl (Dumbbell) | 3 | 12 reps | @7 |
| 5B | Wood Chop | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Belt Squat | 3 | 12 reps | @8 |
| 1B | Seated Row (Machine) | 3 | 12 reps | @8 |
| 2 | Hip Thrust (Barbell) | 3 | 12 reps | @8 |
| 3 | Pull-Up (Band) | 3 | 8 reps | @8 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 5A | Band Face Pull | 3 | 20 reps | @8 |
| 5B | Tricep Pushdown (Cable) | 3 | 12 reps | @7 |
| 5C | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
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, Progressive overload 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 garage 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 40 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.
Progressive overload 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.
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.
Progressive overload 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
