IntermediateFree

Gym Ratmaxing

Gym rats in the DUNGEON

Seán O.· Feb 2026

1athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

70 min

Upper Lower split with INTENSITY

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Triceps

14.6%

Hamstrings

11%

Front Delts

9.8%

Lats

9.8%

Upper Back

9.8%

Glutes

8.5%

Chest

7.3%

Quadriceps

7.3%

Abs

7.3%

Biceps

4.9%

Lower Back

3.7%

Adductors

2.4%

Middle Delts

2.4%

Abductors

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	3–5 reps	@8
2	Chin-Up (Weighted)	2	6–8 reps	@8
3	Incline Bench Press (Dumbbell)	2	6–8 reps	@8
4	T-Bar Row	2	6–8 reps	@8
5	Tricep Pushdown (Cable)	2	6–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Pendulum Squat	2	6–8 reps	@8
2	Seated Hamstring Curl	2	6–8 reps	@8
3	Hip Thrust (Machine)	2	6–8 reps	@8
4	Hip Adductor (Machine)	2	6–8 reps	@8
5	Decline Sit Up (Weighted)	2	6–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Dip (Weighted)	2	6–8 reps	@8
2	Seal Row	2	6–8 reps	@8
3	Lat Pulldown	2	6–8 reps	@8
4	Overhead Press (Barbell)	2	6–8 reps	@8
5	Tricep Pushdown (Cable)	2	6–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Leg Press	2	6–8 reps	@8
2	Seated Hamstring Curl	2	6–8 reps	@8
3	Leg Extension	2	6–8 reps	@8
4	Reverse Hyperextension	2	6–8 reps	@8
5	Decline Sit Up (Weighted)	2	6–10 reps	@8

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, Gym Ratmaxing 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.

Gym Ratmaxing 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.

Gym Ratmaxing 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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