Creeper
Strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | One Arm Bent Over Row | 4 | 8 reps | @8 |
| 2 | Chin-Up (Weighted) | 3 | 8 reps | @9 |
| 3 | Pullover (Dumbbell) | 3 | 10 reps | @9 |
| 4 | Shrug (Dumbbell) | 3 | 12 reps | @9 |
| 5 | Hyperextension | 3 | 10 reps | @8 |
| 6 | Dead Hang | 1 | 60 reps | — |
| 7 | Lying Leg Raise | 4 | 100 reps | — |
| 8 | Preacher Curl (Dumbbell) | 4 | 10 reps | @9 |
| 9 | Hammer Curl | 4 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @8 |
| 2 | Incline Bench Press (Barbell) | 3 | 6 reps | @9 |
| 3 | Chest Press (Machine) | 3 | 8 reps | @10 |
| 4 | Chest Fly (Cable) | 3 | 8 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 1 | 15 reps | @8 |
| 1 | 15 reps | @9 | ||
| 2 | 15 reps | @10 | ||
| 6 | Overhead Press (Barbell) | 4 | 6 reps | @9 |
| 7 | Dip (Assisted) | 4 | 10 reps | @9 |
| 8 | Skull Crusher (Barbell) | 4 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Curl | 4 | 10 reps | @9 |
| 2 | Squat (Barbell) | 5 | 6 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 4 | Stiff Leg Deadlift | 2 | 10 reps | @8 |
| 5 | Standing Calf Raise | 3 | 10 reps | @9 |
| 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 4 | 10 reps | @9 |
| 2 | Lat Pulldown (Single Arm) | 4 | 10 reps | @9 |
| 3 | Face Pull | 4 | 10 reps | @9 |
| 4 | Pullover (Dumbbell) | 4 | 8 reps | @9 |
| 5 | Pinwheel Curl | 4 | 10 reps | @8 |
| 6 | 21s (EZ Bar) | 3 | 21 reps | @9 |
| 7 | Cable Crunch | 4 | 100 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Decline Bench Press (Dumbbell) | 4 | 12 reps | @8 |
| Superset | ||||
| 2A | Floor Press (Dumbbell) | 4 | 10 reps | @9 |
| 3 | Chest Fly (Dumbbell) | 4 | 10 reps | @9 |
| Superset | ||||
| 4A | Lying Side Lateral Raise | 4 | 15 reps | @9 |
| 5 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps | @9 |
| 6 | Tricep Pushdown (Cable) | 4 | 10 reps | @9 |
| 7 | Seated Overhead Extension (EZ Bar) | 4 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 20 reps | @10 |
| 1 | 12 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 2 | Leg Press | 3 | 10 reps | @9 |
| 3 | Walking Lunge (Dumbbell) | 3 | 16 reps | @9 |
| 4 | Seated Hamstring Curl | 3 | 15 reps | @9 |
| 5 | Seated Calf Raise | 6 | 15 reps | @9 |
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, Creeper 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.
Creeper 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.
Creeper 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
