Dr.Density’s Girth Guide
Professor Girth’s scientifically proven and backed way to get stacked and jacked WARNING: YOU MAY AQUIRE UNGODLY AMOUNTS OF MASS
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | 95% |
| 2 | Seated Row (Cable) | 3 | 0.5 min | @7.5 |
| 3 | Isometric Squat | 3 | 0.5 min | @7.5 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @7.5 |
| 5 | Bicep Curl (EZ Bar) | 3 | 15–20 reps | @7.5 |
| 6 | Tricep Pushdown (Cable) | 3 | 15–20 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–2 reps | 95% |
| 2 | Bent Over Row (Barbell) | 3 | 8–12 reps | @7.5 |
| Superset | ||||
| 3A | Hammer Curl (Dumbbell) | 3 | 12–15 reps | @7.5 |
| 3B | Single Arm Overhead Tricep Extension | 3 | 12–15 reps | @7.5 |
| 4 | Leg Extension | 2 | 0.5 min | @7.5 |
| 5 | Good Morning | 2 | 0.5 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 1–2 reps | 95% |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @7.5 |
| 3 | Seated Overhead Press (Barbell) | 3 | 8–12 reps | @7.5 |
| 4 | Pull-Up (Neutral Grip, Bodyweight) | 3 | AMRAP | @7.5 |
| 5 | Isometric Benchpress | 3 | 0.5 min | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 1 | 1–2 reps | 95% |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8+ reps | @7.5 |
| 3 | Leg Curl | 3 | 0.5 min | @7.5 |
| Superset | ||||
| 4A | Seated Calf Raise | 3 | 15–20 reps | @7.5 |
| 4B | Tib Raise | 3 | 0.5 min | @7.5 |
| 5 | Single Leg Press | 3 | 8–12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (EZ Bar) | 2 | 15–20 reps | @9 |
| 1B | Tricep Extension (Barbell) | 2 | 15–20 reps | @9 |
| Superset | ||||
| 2A | Spider Curl | 2 | AMRAP | @9–10 |
| 2B | Preacher Curl (Barbell) | 2 | AMRAP | @9–10 |
| 3 | Tricep Pushdown (Cable) | 2 | AMRAP | @9–10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @9–10 |
| 5 | Wall Sit | 2 | 0.5 min | @7.5 |
| 6 | Isometric Benchpress | 3 | 0.5 min | @7.5 |
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, Dr.Density’s Girth Guide 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 50 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.
Dr.Density’s Girth Guide 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.
Dr.Density’s Girth Guide 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
