Intermediate–AdvancedFree

Harmonizerr

Enutta· Apr 2025

iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

120 min

Don't forget to eat.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Upper Back

11.6%

Glutes

8.4%

Triceps

7.7%

Front Delts

7.7%

Hamstrings

7.7%

Abs

7.1%

Chest

6.8%

Lats

5.8%

Middle Delts

5.8%

Quadriceps

5.1%

Rear Delts

4.8%

Biceps

3.9%

Neck

3.9%

Lower Back

3.9%

Adductors

3.2%

Forearms

2.9%

Calves

1.9%

Abductors

1.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Weighted)	2	8–14 reps	@10
1B	Pull-Up (Neutral Grip, Weighted)	2	8–14 reps	@10
1C	Reverse Bicep Curl (Barbell)	3	12–20 reps	@10
Superset
2A	Dip (Weighted)	3	5–10 reps	@9
2B	Band Face Pull	3	10–20 reps	@10
2C	Neck Extension	3	15–25 reps	@10
Superset
3A	Ab Wheel	3	10–20 reps	@10
3B	Incline Ez Barbell Row	2	8–14 reps	@10
Superset
4A	Incline Fly Press (Dumbbell)	3	8–14 reps	@10
4B	Pullover (Dumbbell)	3	12–20 reps	@10
Superset
5A	Preacher Hammer Curl	3	8–14 reps	@10
5B	Seated Good Morning	3	8–14 reps	@10
Superset
6A	Seated Row (Cable)	2	8–12 reps	@10
6B	Cable Wrist Rotation	3	10–20 reps	@10
Superset
7A	Decline Russian Twist	3	10–20 reps	@10
7B	Decline Crunch (Weighted)	3	10–20 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Z Press	3	5–10 reps	@9
1B	Neck Rotation	3	2 min	@10
2	Power Shrug	3	5–10 reps	@10
Superset
3A	Arnold Press	3	8–14 reps	@10
3B	Reverse Bicep Curl (Barbell)	3	12–20 reps	@10
3C	Farmer's Walk (Weighted)	3	1 min	@10
Superset
4A	JM Press	3	8–14 reps	@10
4B	Rear Delt Fly (Dumbbell)	3	10–20 reps	@10
Superset
5A	Incline Bicep Curl	3	8–14 reps	@10
5B	Lateral Raise (Dumbbell)	3	8–14 reps	@10
Superset
6A	Tricep Extension (Cable)	3	10–16 reps	@10
6B	One Arm Lateral Raise (Cable)	3	10–16 reps	@10
Superset
7A	Preacher Curl (EZ Bar)	3	10–16 reps	@10
7B	Skiiers	3	10–20 reps	@10
Superset
8A	Preacher Hammer Curl	3	10–16 reps	@10
8B	Cable Wrist Rotation	3	10–20 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Lying Leg Curl	2	10–16 reps	@9
1B	Calf Raise (Leg Press)	3	10–16 reps	@10
2	Squat (Barbell)	2	5–10 reps	@9
3	Deadlift (Barbell)	2	4–8 reps	@9
4	Split Squat (Smith Machine)	2	8–16 reps	@10
Superset
5A	Hip Thrust (Barbell)	2	5–10 reps	@10
5B	Neck Curl	3	15–25 reps	@10
Superset
6A	Kettlebell Hip Flexion	3	8–14 reps	@9
6B	One Leg Calf Raise	3	8–12 reps	@10
Superset
7A	Nordic Curl	2	4–8 reps	@9
7B	Lunge (Dumbbell)	2	10–20 reps	@10
Superset
8A	Hip Adductor (Machine)	3	8–12 reps	@10
8B	Back Extension (Weighted)	3	8–12 reps	@10
8C	Hip Abductor (Machine)	3	8–12 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Weighted)	2	8–14 reps	@10
1B	Pull-Up (Neutral Grip, Weighted)	2	8–14 reps	@10
1C	Reverse Bicep Curl (Barbell)	3	12–20 reps	@10
Superset
2A	Dip (Weighted)	3	5–10 reps	@9
2B	Band Face Pull	3	10–20 reps	@10
2C	Neck Extension	3	15–25 reps	@10
Superset
3A	Ab Wheel	3	10–20 reps	@10
3B	Incline Ez Barbell Row	2	8–14 reps	@10
Superset
4A	Incline Fly Press (Dumbbell)	3	8–14 reps	@10
4B	Pullover (Dumbbell)	3	12–20 reps	@10
Superset
5A	Preacher Hammer Curl	3	8–14 reps	@10
5B	Seated Good Morning	3	8–14 reps	@10
Superset
6A	Seated Row (Cable)	2	8–12 reps	@10
6B	Cable Wrist Rotation	3	10–20 reps	@10
Superset
7A	Decline Russian Twist	3	10–20 reps	@10
7B	Decline Crunch (Weighted)	3	10–20 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Z Press	3	5–10 reps	@9
1B	Neck Rotation	3	2 min	@10
2	Power Shrug	3	5–10 reps	@10
Superset
3A	Arnold Press	3	8–14 reps	@10
3B	Reverse Bicep Curl (Barbell)	3	12–20 reps	@10
3C	Farmer's Walk (Weighted)	3	1 min	@10
Superset
4A	JM Press	3	8–14 reps	@10
4B	Rear Delt Fly (Dumbbell)	3	10–20 reps	@10
Superset
5A	Incline Bicep Curl	3	8–14 reps	@10
5B	Lateral Raise (Dumbbell)	3	8–14 reps	@10
Superset
6A	Tricep Extension (Cable)	3	10–16 reps	@10
6B	One Arm Lateral Raise (Cable)	3	10–16 reps	@10
Superset
7A	Preacher Curl (EZ Bar)	3	10–16 reps	@10
7B	Skiiers	3	10–20 reps	@10
Superset
8A	Preacher Hammer Curl	3	10–16 reps	@10
8B	Cable Wrist Rotation	3	10–20 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Lying Leg Curl	2	10–16 reps	@9
1B	Calf Raise (Leg Press)	3	10–16 reps	@10
2	Squat (Barbell)	2	5–10 reps	@9
3	Deadlift (Barbell)	2	4–8 reps	@9
4	Split Squat (Smith Machine)	2	8–16 reps	@10
Superset
5A	Hip Thrust (Barbell)	2	5–10 reps	@10
5B	Neck Curl	3	15–25 reps	@10
Superset
6A	Kettlebell Hip Flexion	3	8–14 reps	@9
6B	One Leg Calf Raise	3	8–12 reps	@10
Superset
7A	Nordic Curl	2	4–8 reps	@9
7B	Lunge (Dumbbell)	2	10–20 reps	@10
Superset
8A	Hip Adductor (Machine)	3	8–12 reps	@10
8B	Back Extension (Weighted)	3	8–12 reps	@10
8C	Hip Abductor (Machine)	3	8–12 reps	@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, Harmonizerr 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 120 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.

Harmonizerr is structured around 6 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.

Harmonizerr 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android