Joolz twelve weeks of fun
Strength with a little Hiit
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | Seated Row (Cable) | 4 | 0 reps |
| 3 | High Row | 3 | 0 reps |
| 4 | Single Arm Row (Dumbbell) | 4 | 0 reps |
| 5 | Back Extension (Weighted) | 3 | 0 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 0 reps |
| 7 | Bent Over Row (Barbell) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 0 reps |
| 2 | Hack Squat | 3 | 0 reps |
| 3 | Leg Curl | 4 | 0 reps |
| 4 | Leg Extension | 4 | 0 reps |
| 5 | Seated Calf Raise | 4 | 0 reps |
| 6 | Pistol Squat | 4 | 0 reps |
| 7 | Lunge (Dumbbell) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 5 | 0 reps |
| 2 | Hammer Curl | 4 | 0 reps |
| 3 | Concentration Curl | 4 | 0 reps |
| 4 | Bicep Curl (Dumbbell) | 4 | 0 reps |
| 5 | Single Arm Overhead Tricep Extension | 4 | 0 reps |
| 6 | Tricep Kickback | 4 | 0 reps |
| 7 | Single Arm Pushdown | 4 | 0 reps |
| 8 | Tricep Pushdown (Cable) | 4 | 0 reps |
| 9 | Wrist Curls | 3 | 0 reps |
| 10 | Farmer's Walk (Weighted) | 4 | 0 reps |
| 11 | Reverse Wrist Curl (Barbell) | 4 | 0 reps |
| 12 | Reverse Wrist Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 0 reps |
| 2 | Incline Bench Press (Barbell) | 4 | 0 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 0 reps |
| 4 | Dip (Bodyweight) | 4 | 0 reps |
| 5 | Chest Fly (Machine) | 4 | 0 reps |
| 6 | Floor Press (Dumbbell) | 4 | 0 reps |
| 7 | Front Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 4 | 0 reps |
| 2 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 3 | High Pull | 4 | 0 reps |
| 4 | One Arm Lateral Raise (Cable) | 4 | 0 reps |
| 5 | Front Raise | 4 | 0 reps |
| 6 | Arnold Press | 4 | 0 reps |
| 7 | Rear Delt Fly (Machine) | 4 | 0 reps |
| 8 | Shrug (Barbell) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Burpee | 5 | 0 reps |
| 2 | 500m Row | 4 | 0 min |
| 3 | Box Jump | 4 | 0 reps |
| 4 | Jump Rope | 4 | 0 min |
| 5 | Side Plank | 4 | 0 min |
| 6 | Bear Crawl | 4 | 0 reps |
| 7 | Hollow Rock | 4 | 0 min |
| 8 | Russian Twist | 4 | 0 reps |
| 9 | Reverse Abs Crunch (Bodyweight) | 3 | 0 reps |
| 10 | Hanging Toes To Bar | 4 | 0 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, Joolz twelve weeks of fun 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 40 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.
Joolz twelve weeks of fun is structured around 6 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.
Joolz twelve weeks of fun 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
