Intermediate–AdvancedFree

Gains4All

Hypertrophy interlace w/ strength in compounds

Jacob L.· Jun 2025

3athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

7 days

Level

Advanced, Intermediate

Goal

Women's, Muscle, Athletics, Strength

Equipment

Full Gym

Session length

90 min

Gain size and strength in functional areas 99 reps = AMRAP - Burnout set

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

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

Muscle engagement

Front

Back

Upper Back

11.5%

Lats

10.1%

Abs

9.2%

Quadriceps

8.6%

Triceps

7.8%

Front Delts

7.6%

Chest

6.8%

Hamstrings

6.4%

Biceps

6.3%

Glutes

5.3%

Forearms

4.1%

Calves

3.7%

Rear Delts

3.7%

Lower Back

2.2%

Middle Delts

1.8%

Adductors

1.8%

Abductors

1.8%

Other

0.9%

Cardio

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	@9
		1	5 reps	@9.5
		1	5 reps	@10
		1	8 reps	@10
2	Lat Pulldown	1	6 reps	@8
		3	8 reps	@10
		1	6 reps	@8.5
		1	6 reps	@9
3	Incline Bench Press (Barbell)	1	5 reps	@9
		1	5 reps	@9.5
		1	5 reps	@10
		1	8 reps	@10
4	Meadow Row	1	8 reps	@9
		1	8 reps	@9.5
		1	8 reps	@10
5	French Press	1	10 reps	@9
		1	10 reps	@9.5
		1	10 reps	@10
6	Bicep Curl (EZ Bar)	1	8 reps	@9.5
		1	6 reps	@9.5
		1	10 reps	@10
		1	99 reps	@10
		2	5 reps	@10
7	Tricep Rope Push Down (Cable)	1	8 reps	@8.5
		1	8 reps	@9
		1	8 reps	@10
8	Chin-Up (Bodyweight)	1	8 reps	@9
		1	8 reps	@9.5
		1	8 reps	@10
9	Decline Sit Up (Bodyweight)	3	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	8 reps	@8.5
		1	8 reps	@9
		1	8 reps	@9.5
		1	8 reps	@10
2	Front Raise	2	8 reps	@9.5
		2	6 reps	@9.5
		2	8 reps	@10
3	Leg Extension	1	8 reps	@9
		3	10 reps	@10
		1	8 reps	@9.5
		1	8 reps	@10
4	Seated Shoulder Press (Dumbbell)	1	8 reps	@8.5
		1	8 reps	@9
		1	8 reps	@10
5	Shrug (Dumbbell)	1	8 reps	@9
		1	10 reps	@9.5
		1	8 reps	@9.5
		2	10 reps	@10
		1	8 reps	@10
6	Calf Raise (Machine)	3	8 reps	@9
		3	8 reps	@9.5
7	Leg Raise (Captain's Chair)	1	99 reps	@9
		1	99 reps	@9.5
		1	99 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	4 reps	@6
		1	5 reps	@9
		1	3 reps	@9.5
		2	3 reps	@10
2	Rear Delt Fly (Cable)	1	10 reps	@9
		3	10 reps	@9.5
		2	10 reps	@10
3	Seated Hamstring Curl	3	8 reps	@10
		1	6 reps	@9
		1	6 reps	@9.5
		1	6 reps	@10
4	Pullover (Dumbbell)	1	10 reps	@7.5
		2	10 reps	@8
		1	10 reps	@8.5
		1	10 reps	@9
5	Hip Adductor (Machine)	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
6	Hip Abductor (Machine)	1	10 reps	@8.5
		1	10 reps	@9.5
		1	10 reps	@10
7	Landmine Oblique Twist	1	10 reps	@8
		1	10 reps	@9
		1	10 reps	@10
8	Dead Hang	1	99 min	@9
		1	99 min	@9.5
		1	99 min	@10
9	Reverse Wrist Curl (Barbell)	1	10 reps	@8
		1	10 reps	@9
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	@9
		1	5 reps	@9.5
		1	5 reps	@10
		1	8 reps	@10
2	Lat Pulldown	1	6 reps	@8
		3	8 reps	@10
		1	6 reps	@8.5
		1	6 reps	@9
3	Incline Bench Press (Barbell)	1	5 reps	@9
		1	5 reps	@9.5
		1	5 reps	@10
		1	8 reps	@10
4	Meadow Row	1	8 reps	@9
		1	8 reps	@9.5
		1	8 reps	@10
5	French Press	1	10 reps	@9
		1	10 reps	@9.5
		1	10 reps	@10
6	Bicep Curl (EZ Bar)	1	8 reps	@9.5
		1	6 reps	@9.5
		1	10 reps	@10
		1	99 reps	@10
		2	5 reps	@10
7	Tricep Rope Push Down (Cable)	1	8 reps	@8.5
		1	8 reps	@9
		1	8 reps	@10
8	Chin-Up (Bodyweight)	1	8 reps	@9
		1	8 reps	@9.5
		1	8 reps	@10
9	Decline Sit Up (Bodyweight)	3	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	8 reps	@8.5
		1	8 reps	@9
		1	8 reps	@9.5
		1	8 reps	@10
2	Front Raise	2	8 reps	@9.5
		2	6 reps	@9.5
		2	8 reps	@10
3	Leg Extension	1	8 reps	@9
		3	10 reps	@10
		1	8 reps	@9.5
		1	8 reps	@10
4	Seated Shoulder Press (Dumbbell)	1	8 reps	@8.5
		1	8 reps	@9
		1	8 reps	@10
5	Shrug (Dumbbell)	1	8 reps	@9
		1	10 reps	@9.5
		1	8 reps	@9.5
		2	10 reps	@10
		1	8 reps	@10
6	Calf Raise (Machine)	3	8 reps	@9
		3	8 reps	@9.5
7	Leg Raise (Captain's Chair)	1	99 reps	@9
		1	99 reps	@9.5
		1	99 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	4 reps	@6
		1	5 reps	@9
		1	3 reps	@9.5
		2	3 reps	@10
2	Rear Delt Fly (Cable)	1	10 reps	@9
		3	10 reps	@9.5
		2	10 reps	@10
3	Seated Hamstring Curl	3	8 reps	@10
		1	6 reps	@9
		1	6 reps	@9.5
		1	6 reps	@10
4	Pullover (Dumbbell)	1	10 reps	@7.5
		2	10 reps	@8
		1	10 reps	@8.5
		1	10 reps	@9
5	Hip Adductor (Machine)	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
6	Hip Abductor (Machine)	1	10 reps	@8.5
		1	10 reps	@9.5
		1	10 reps	@10
7	Landmine Oblique Twist	1	10 reps	@8
		1	10 reps	@9
		1	10 reps	@10
8	Dead Hang	1	99 min	@9
		1	99 min	@9.5
		1	99 min	@10
9	Reverse Wrist Curl (Barbell)	1	10 reps	@8
		1	10 reps	@9
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Cardio (LISS)	1	60 min	@8
2	Hanging Knee Raise	3	8 reps	@8
3	Oblique Cable Extension/Hold	1	10 reps	@8
		2	10 reps	@9

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, Gains4All 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.

Gains4All is structured around 7 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.

Gains4All 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.

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