Locked
Unlock your potential in 12 weeks with 60 days of focused training that transforms effort into results and sets you on a path to success.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Row | 2 | 0 reps |
| 2 | Chest Fly (Cable) | 2 | 0 reps |
| 3 | Pec Deck (Machine) | 2 | 0 reps |
| 4 | Incline Curl (Dumbbell) | 2 | 0 reps |
| 5 | JM Press (Smith Machine) | 2 | 0 reps |
| 6 | Kelso Shrug | 2 | 0 reps |
| 7 | Reverse Curl (Barbell) | 2 | 0 reps |
| 8 | Hammer Curl (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 0 reps |
| 2 | Leg Extension | 2 | 0 reps |
| 3 | Squat (Barbell) | 2 | 0 reps |
| 4 | Lying Leg Curl | 2 | 0 reps |
| 5 | Hip Adductor (Machine) | 2 | 0 reps |
| 6 | Back Extension | 2 | 0 reps |
| 7 | Decline Sit Up (Weighted) | 2 | 0 reps |
| 8 | Abs Crunch (Machine) | 2 | 0 reps |
| 9 | Calf Raise (Leg Press) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 0 reps |
| 2 | Single Arm Row (Cable) | 2 | 0 reps |
| 3 | Chest Supported Row (Machine) | 2 | 0 reps |
| 4 | Shoulder Press (Plate Loaded) | 2 | 0 reps |
| 5 | Incline Chest Press (Machine) | 2 | 0 reps |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 7 | Incline Curl (Dumbbell) | 1 | 0 reps |
| 8 | Reverse Pec Deck | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 0 reps |
| 2 | Chest Fly (Cable) | 2 | 0 reps |
| 3 | Incline Chest Press (Machine) | 1 | 0 reps |
| 4 | Preacher Curl (Dumbbell) | 2 | 0 reps |
| 5 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| 6 | Lateral Raise (Machine) | 2 | 0 reps |
| 7 | Leg Extension | 2 | 0 reps |
| 8 | Abs Crunch (Machine) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 0 reps |
| 2 | Cable Low Row | 2 | 0 reps |
| 3 | JM Press (Smith Machine) | 2 | 0 reps |
| 4 | Kelso Shrug | 2 | 0 reps |
| 5 | Reverse Pec Deck | 2 | 0 reps |
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, Locked 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 70 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.
Locked 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Locked 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
