12 Week Program
Transform your strength and redefine your limits in just 12 weeks — commit to 4 days a week and watch your progress soar!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 12 reps | @10 |
| 2 | Hip Thrust (Barbell) | 4 | 12 reps | @10 |
| 3 | Hamstring Curl | 3 | 12 reps | @10 |
| 4 | Leg Extension | 3 | 12 reps | @10 |
| 5 | Calf Raise (Machine) | 3 | 12 reps | @10 |
| 6 | Cable Crunch | 3 | 12 reps | @10 |
| 7 | Leg Raise (Captain's Chair) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 4 | 12 reps | @10 |
| 2 | Incline Chest Press (Machine) | 3 | 12 reps | @10 |
| 3 | Incline Bench Press (Smith Machine) | 3 | 12 reps | @10 |
| 4 | Chest Fly (Cable) | 3 | 12 reps | @10 |
| 5 | Lateral Raise (Cable) | 4 | 12 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 4 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 4 | 12 reps | @10 |
| 2 | Lat Pulldown (Close Grip) | 4 | 12 reps | @10 |
| 3 | Seated Row (Machine) | 3 | 12 reps | @10 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @10 |
| 5 | Bicep Curl (Cable) | 3 | 12 reps | @10 |
| 6 | Bicep Curl (Dumbbell) | 4 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Delt Fly (Machine) | 3 | 12 reps | @10 |
| 2 | Shoulder Press (Machine) | 3 | 12 reps | @10 |
| 3 | Lateral Raise (Cable) | 4 | 12 reps | @10 |
| 4 | Front Raise | 3 | 12 reps | @10 |
| 5 | One Arm Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 6 | Cable Crunch | 3 | 12 reps | @10 |
| 7 | Leg Raise (Captain's Chair) | 3 | 12 reps | @10 |
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, 12 Week 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 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.
12 Week Program 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.
12 Week 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
