The experiment
Transform your routine with The Experiment: 12 weeks to redefine your strength and unleash your potential like never before.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 6–8 reps | @9 |
| 2 | Incline Chest Press (Machine) | 4 | 10–12 reps | @7.5 |
| 3 | Bench Press (Dumbbell) | 4 | 6–8 reps | @9 |
| 4 | Chest Press (Machine) | 4 | 12 reps | @7.5 |
| 5 | Chest Fly (Machine) | 4 | 10–12 reps | @8 |
| 6 | Skull Crusher | 3 | 12 reps | @8 |
| 7 | Tricep Pushdown (Cable) | 3 | 10–12 reps | @8 |
| 8 | Tricep Extension (Cable) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10–12 reps | @9 |
| 2 | Deadlift (Barbell) | 3 | 8–10 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Leg Extension | 4 | 12 reps | @8 |
| 5 | Leg Curl | 4 | 12 reps | @8 |
| 6 | Seated Calf Raise | 4 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 12 reps | @8 |
| 2 | Seated Row (Cable) | 3 | 12 reps | @8 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @9 |
| 4 | T-Bar Row | 4 | 12 reps | @9 |
| 5 | Romanian Deadlift (Barbell) | 4 | 10 reps | @7 |
| 6 | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 7 | Incline Curl (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Hammer Curl | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 12 reps | @8 |
| 2 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @8 |
| 3 | Rear Delt Fly (Machine) | 3 | 12 reps | @8 |
| 4 | Face Pull | 3 | 12 reps | @8 |
| 5 | Knee Raise (Captain's Chair) | 3 | 12–15 reps | @8 |
| 6 | Sit Up | 3 | 15 reps | — |
| 7 | Abs Crunch (Bodyweight) | 3 | 15 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, The experiment 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 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.
The experiment 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.
The experiment 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
