BRICK WALL
Get jacked and strong over 18 weeks. Train hard ,sleep a lot , eat 40-50g of carbs before and after each workout. Drink alot of water during the workout.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Unilateral Preacher Curl | 3 | 5–10 reps | @10 |
| 2 | Hammer Curl (Dumbbell) | 1 | 5–10 reps | @10 |
| 3 | Pec Deck (Machine) | 2 | 5–10 reps | @10 |
| 4 | Chest Press (Machine) | 2 | 5–10 reps | @10 |
| 5 | Lateral Raise (Machine) | 2 | 8–12 reps | @10 |
| 6 | Shoulder Press (Machine) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Extension (Machine) | 3 | 5–10 reps | @10 |
| 2 | Tricep Pushdown (Cable) | 1 | 8–12 reps | @10 |
| 3 | Rear Delt Fly (Machine) | 2 | 8–12 reps | @10 |
| 4 | Wide Grip Lat Pulldown | 2 | 8–12 reps | @10 |
| 5 | Chest Supported Row (Machine) | 2 | 4–8 reps | @10 |
| 6 | Unilateral Lat Focused Row | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 2 | 4–8 reps | @10 |
| 2 | Incline Bench Press (Smith Machine) | 2 | 4–8 reps | @10 |
| 3 | Lateral Raise (Machine) | 2 | 8–12 reps | @10 |
| 4 | Pec Deck (Machine) | 2 | 8–12 reps | @10 |
| 5 | JM Press (Smith Machine) | 2 | 5–10 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 2 | 8–12 reps | @10 |
| 7 | Leg Extension | 2 | 6–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 2 | 8–12 reps | @10 |
| 2 | Leg Extension | 2 | 8–12 reps | @10 |
| 3 | Stiff Leg Deadlift | 2 | 4–8 reps | @9 |
| 4 | Leg Press (45 Degrees) | 2 | 4–10 reps | @10 |
| 5 | Hack Squat | 2 | 4–8 reps | @10 |
| 6 | Calf Raise (Machine) | 3 | 8–12 reps | @10 |
| 7 | Hip Adductor (Machine) | 2 | 6–12 reps | @10 |
| 8 | Hip Abductor (Machine) | 2 | 6–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 2 | 4–8 reps | @10 |
| 2 | Chest Supported Row (Machine) | 2 | 4–8 reps | @10 |
| 3 | Lat Prayer | 2 | 6–12 reps | @10 |
| 4 | Face Away Cable Curl | 2 | 5–10 reps | @10 |
| 5 | Hammer Curl (Dumbbell) | 2 | 5–10 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 2 | 8–12 reps | @10 |
| 7 | Hamstring Curl | 2 | 6–12 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, BRICK WALL 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 80 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.
BRICK WALL 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.
BRICK WALL 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.
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