All LevelsFree

Awesome bodybuilding program

Curated with the best exercises for building muscle and strength

Austin D.· Aug 2025

Free on iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

This is a 5 day split program with undulating intensity to manage fatigue and maximize strength and gains without leaving any gains on the table, each set is near or to failure, the start of the week is supposed to be done with lighter weights to failure and at the end of the week it's heavier sets to failure.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Triceps

13.5%

Biceps

11.7%

Upper Back

11.3%

Front Delts

10.5%

Chest

10.4%

Middle Delts

8.6%

Rear Delts

8.3%

Lats

6.9%

Quadriceps

4.9%

Hamstrings

3.7%

Forearms

2.7%

Adductors

2.6%

Glutes

2.4%

Calves

1.8%

Abs

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Chest Fly (Cable)	2	12–15 reps	@8
		1	8–12 reps	@10
2	Incline Bench Press (Smith Machine)	2	10–12 reps	@8
		1	8–12 reps	@10
3	Pec Deck (Machine)	2	12–15 reps	@10
4	Lateral Raise (Machine)	2	12–15 reps	@10
5	Behind The Back Lateral Raise (Cable)	2	15 reps	@8
		1	10 reps	@10
6	Tricep Extension (Cable)	2	12–15 reps	@8
		1	8–12 reps	@10
7	Single Arm Overhead Tricep Extension	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Seated Wide-Grip Row (Cable)	2	12–15 reps	@8
		1	8–10 reps	@10
2	Kelso Shrug	2	12–15 reps	@8
		1	8–10 reps	@10
3	Lat Pulldown (Close Grip)	2	10–15 reps	@10
4	Single Arm Rear Delt Cable Fly	2	15 reps	@8
		2	12 reps	@10
5	Reverse Pec Deck	3	12 reps	@10
6	Preacher Curl (Barbell)	2	12–15 reps	@8
		1	8–12 reps	@10
7	Bayesian Curl	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	8–12 reps	@8
		1	5–8 reps	@10
2	Pendulum Squat	2	15 reps	@10
3	Leg Curl	2	8–12 reps	@8
		1	6–8 reps	@10
4	Leg Extension	2	8–12 reps	@8
		1	6–8 reps	@10
5	Hip Adductor (Machine)	3	12–15 reps	@10
6	Calf Raise (Machine)	3	AMRAP	@10
7	Overhead Press (Barbell)	3	8–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Preacher Curl (Dumbbell)	2	8–12 reps	@10
2	Bicep Curl (Dumbbell)	2	12–15 reps	@10
3	Bicep Curl (Barbell)	3	15 reps	@9
4	Skull Crusher (Dumbbell)	2	8–12 reps	@10
5	Seated Dip (Machine)	2	12–15 reps	@10
6	Overhead Tricep Extension (Cable)	3	12–15 reps	@10
7	Lying Reverse Fly	3	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	5 reps	@9
2	Incline Bench Press (Dumbbell)	2	4–8 reps	@10
3	Dip (Weighted)	3	AMRAP	@10
4	Pull-Up (Weighted)	3	AMRAP	@10
5	Underhand Lat Pulldown	2	8–10 reps	@10
6	Underhand Rows (Cable)	2	8–10 reps	@10
7	Upright Row (Dumbbell)	2	6–8 reps	@10
8	One Arm Lateral Raise (Dumbbell)	3	8–10 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, Awesome bodybuilding 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 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 90 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.

Awesome bodybuilding program 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Awesome bodybuilding 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

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

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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