Intermediate–AdvancedFree

UTC Advanced fullbody

Intensity builds density. Consistency builds greatness.

Chris Booi· Sep 2025

3athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

3 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

80 min

Purpose of the Program This program is built on a simple principle: one heavy top set, one controlled back-off set. That’s it. No fluff, no wasted energy. Every rep is pushed with intent, every set is taken close to failure. Intensity over volume — because naturals don’t grow from endless junk sets, they grow from quality effort and full recovery. You’ll train 3–4 days per week, every other day when recovery allows. Each workout hits the full body with around 22–24 total work sets. That balance makes it heavy enough to blast your muscles into growth, but recoverable enough to sustain for months and even years. You’re not just chasing fatigue — you’re building lasting strength and density. The approach is direct: blast the muscle hard with one all-out top set, reinforce with a precise back-off set, then get out and recover. This keeps protein synthesis elevated without digging too deep into recovery reserves, making it optimal for naturals who want steady, sustainable progress. This is not a program for people who want to look busy in the gym. It’s for lifters who understand that growth comes from intensity, consistency, and patience. Three to four focused sessions a week, nothing more. Train hard, recover hard, and let the results stack up. One top set. One back-off set. Intensity makes the density.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

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

Muscle engagement

Front

Back

Upper Back

10.2%

Glutes

9.3%

Chest

8.8%

Hamstrings

8.8%

Lats

8.4%

Front Delts

7.5%

Biceps

7.1%

Middle Delts

6.6%

Triceps

6.6%

Abs

5.8%

Quadriceps

4.9%

Lower Back

4.4%

Calves

4.4%

Rear Delts

2.2%

Abductors

2.2%

Adductors

2.2%

Forearms

0.4%

Week 1 Workouts

#	Exercise	Sets
1	Hammerstrength Shoulder Press	2
2	Chest Supported Barbell Row	2
3	Reversed Hyperextension	2
4	High Incline Hammerstrength	2
5	Hammer Curl (Dumbbell)	2
6	Nautilus Tricep Extension Machine	2
7	Pec Deck (Machine)	2
8	Reverse Pec Deck	2
9	Romanian Deadlift (Dumbbell)	2
10	Unilateral Leg Extension Hammerstrength	2
11	Technogym Standing Calf Raise	2

#	Exercise	Sets
1	Pull Down Plate Loaded	2
2	Chest Supported Row (Machine)	2
3	Nautilus Machine Dips	2
4	Nautilus Preacher Machine	2
5	Lateral Cheat Raises	2
6	Hip Thrust (Machine)	2
7	Plate Loaded Lying Leg Curl	2
8	Plate Loaded Crunch Machine	2

#	Exercise	Sets
1	Hammerstrength Flat Press	2
2	High To Low Row Hammerstrength	2
3	Pendulum Squat	2
4	High Incline Hammerstrength	2
5	Plate Loaded Machine Row	2
6	Tricep Extension (Dumbbell)	2
7	Preacher Curl Machine	2
8	Standing Leg Curl Unilateral	2
9	Hammerstrength Plate Loaded Lateral Raise Machine	2
10	Hip Abductor (Machine)	2
11	Hip Adductor (Machine)	2
12	Hammerstrength Seated Calf Raise Machine	2
13	Nautilus Crunch Machine	2

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, UTC Advanced fullbody 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 80 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.

UTC Advanced fullbody is structured around 3 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.

UTC Advanced fullbody 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

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