All LevelsFree

G

Max Heckmann· Jan 2025

3athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Beginner, Intermediate, Advanced

Goal

Bodyweight Fitness, Athletics, Muscle, Strength

Equipment

At Home

Session length

90 min

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes who prefer training at home with minimal equipment

Muscle engagement

Front

Back

Abs

17.4%

Quadriceps

11.7%

Other

9.3%

Triceps

8.6%

Front Delts

8.6%

Glutes

8.4%

Hamstrings

6.3%

Middle Delts

6.1%

Upper Back

5.4%

Lats

5.4%

Chest

4.6%

Forearms

3.4%

Biceps

2.7%

Adductors

1.7%

Rear Delts

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Push Up	2	15 reps	@6
		1	25 reps	@8.5
2	Pike Push Up	2	8 reps	@6
		1	12 reps	@8.5
3	Ring Dip	2	6 reps	@6
		1	10 reps	@8.5
4	Arnold Press	2	10 reps	@6
		1	25 reps	@8.5
5	Lateral Raise (Dumbbell)	1	10 reps	@6.5
		1	12 reps	@7
		1	20 reps	@8.5
6	Dead Hang	5	1 min	@6
7	Bear Crawl	1	2 min	@6.5
		1	3 min	@8
8	Sit Up	2	12 reps	@6.5
		1	20 reps	@8.5
9	Mountain Climber	2	15 reps	@6.5
		1	30 reps	@8.5
10	Russian Twist	2	16 reps	@6.5
		1	26 reps	@8.5
11	Lying Leg Raise	2	10 reps	@6.5
		1	20 reps	@8.5
12	Hanging Leg Raise	2	10 reps	@8.5
13	Knee Raise (Captain's Chair)	2	20 reps	@8.5
14	Hollow Hold	1	3 min	@8.5
15	Plank	1	3 min	@8.5
16	Ring Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
17	Dumbbell Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
18	Jump Squat	1	15 reps	@7
		1	20 reps	@7.5
		1	30 reps	@8.5
19	Goblet Squat	1	15 reps	@7.5
		1	20 reps	@8
20	Step-Up (Weighted)	2	15 reps	@8
		2	20 reps	@8.5
21	Lunge (Dumbbell)	1	20 reps	@8
		1	25 reps	@8.5
22	Pistol Squat	2	10 reps	@7
		2	15 reps	@8
23	Burpee	1	20 reps	@7.5
		1	25 reps	@8
		1	30 reps	@8.5
		1	40 reps	@10
24	Jump Rope	3	10 min	@6.5
		1	3 min	@7.5
		1	2 min	@10

#	Exercise	Sets	Reps	Load
1	Push Up	2	15 reps	@6
		1	25 reps	@8.5
2	Pike Push Up	2	8 reps	@6
		1	12 reps	@8.5
3	Ring Dip	2	6 reps	@6
		1	10 reps	@8.5
4	Arnold Press	2	10 reps	@6
		1	25 reps	@8.5
5	Lateral Raise (Dumbbell)	1	10 reps	@6.5
		1	12 reps	@7
		1	20 reps	@8.5
6	Dead Hang	5	1 min	@6
7	Bear Crawl	1	2 min	@6.5
		1	3 min	@8
8	Sit Up	2	12 reps	@6.5
		1	20 reps	@8.5
9	Mountain Climber	2	15 reps	@6.5
		1	30 reps	@8.5
10	Russian Twist	2	16 reps	@6.5
		1	26 reps	@8.5
11	Lying Leg Raise	2	10 reps	@6.5
		1	20 reps	@8.5
12	Hanging Leg Raise	2	10 reps	@8.5
13	Knee Raise (Captain's Chair)	2	20 reps	@8.5
14	Hollow Hold	1	3 min	@8.5
15	Plank	1	3 min	@8.5
16	Ring Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
17	Dumbbell Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
18	Jump Squat	1	15 reps	@7
		1	20 reps	@7.5
		1	30 reps	@8.5
19	Goblet Squat	1	15 reps	@7.5
		1	20 reps	@8
20	Step-Up (Weighted)	2	15 reps	@8
		2	20 reps	@8.5
21	Lunge (Dumbbell)	1	20 reps	@8
		1	25 reps	@8.5
22	Pistol Squat	2	10 reps	@7
		2	15 reps	@8
23	Burpee	1	20 reps	@7.5
		1	25 reps	@8
		1	30 reps	@8.5
		1	40 reps	@10
24	Jump Rope	3	10 min	@6.5
		1	3 min	@7.5
		1	2 min	@10

#	Exercise	Sets	Reps	Load
1	Push Up	2	15 reps	@6
		1	25 reps	@8.5
2	Pike Push Up	2	8 reps	@6
		1	12 reps	@8.5
3	Ring Dip	2	6 reps	@6
		1	10 reps	@8.5
4	Arnold Press	2	10 reps	@6
		1	25 reps	@8.5
5	Lateral Raise (Dumbbell)	1	10 reps	@6.5
		1	12 reps	@7
		1	20 reps	@8.5
6	Dead Hang	5	1 min	@6
7	Bear Crawl	1	2 min	@6.5
		1	3 min	@8
8	Sit Up	2	12 reps	@6.5
		1	20 reps	@8.5
9	Mountain Climber	2	15 reps	@6.5
		1	30 reps	@8.5
10	Russian Twist	2	16 reps	@6.5
		1	26 reps	@8.5
11	Lying Leg Raise	2	10 reps	@6.5
		1	20 reps	@8.5
12	Hanging Leg Raise	2	10 reps	@8.5
13	Knee Raise (Captain's Chair)	2	20 reps	@8.5
14	Hollow Hold	1	3 min	@8.5
15	Plank	1	3 min	@8.5
16	Ring Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
17	Dumbbell Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
18	Jump Squat	1	15 reps	@7
		1	20 reps	@7.5
		1	30 reps	@8.5
19	Goblet Squat	1	15 reps	@7.5
		1	20 reps	@8
20	Step-Up (Weighted)	2	15 reps	@8
		2	20 reps	@8.5
21	Lunge (Dumbbell)	1	20 reps	@8
		1	25 reps	@8.5
22	Pistol Squat	2	10 reps	@7
		2	15 reps	@8
23	Burpee	1	20 reps	@7.5
		1	25 reps	@8
		1	30 reps	@8.5
		1	40 reps	@10
24	Jump Rope	3	10 min	@6.5
		1	3 min	@7.5
		1	2 min	@10

#	Exercise	Sets	Reps	Load
1	Push Up	2	15 reps	@6
		1	25 reps	@8.5
2	Pike Push Up	2	8 reps	@6
		1	12 reps	@8.5
3	Ring Dip	2	6 reps	@6
		1	10 reps	@8.5
4	Arnold Press	2	10 reps	@6
		1	25 reps	@8.5
5	Lateral Raise (Dumbbell)	1	10 reps	@6.5
		1	12 reps	@7
		1	20 reps	@8.5
6	Dead Hang	5	1 min	@6
7	Bear Crawl	1	2 min	@6.5
		1	3 min	@8
8	Sit Up	2	12 reps	@6.5
		1	20 reps	@8.5
9	Mountain Climber	2	15 reps	@6.5
		1	30 reps	@8.5
10	Russian Twist	2	16 reps	@6.5
		1	26 reps	@8.5
11	Lying Leg Raise	2	10 reps	@6.5
		1	20 reps	@8.5
12	Hanging Leg Raise	2	10 reps	@8.5
13	Knee Raise (Captain's Chair)	2	20 reps	@8.5
14	Hollow Hold	1	3 min	@8.5
15	Plank	1	3 min	@8.5
16	Ring Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
17	Dumbbell Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
18	Jump Squat	1	15 reps	@7
		1	20 reps	@7.5
		1	30 reps	@8.5
19	Goblet Squat	1	15 reps	@7.5
		1	20 reps	@8
20	Step-Up (Weighted)	2	15 reps	@8
		2	20 reps	@8.5
21	Lunge (Dumbbell)	1	20 reps	@8
		1	25 reps	@8.5
22	Pistol Squat	2	10 reps	@7
		2	15 reps	@8
23	Burpee	1	20 reps	@7.5
		1	25 reps	@8
		1	30 reps	@8.5
		1	40 reps	@10
24	Jump Rope	3	10 min	@6.5
		1	3 min	@7.5
		1	2 min	@10

#	Exercise	Sets	Reps	Load
1	Push Up	2	15 reps	@6
		1	25 reps	@8.5
2	Pike Push Up	2	8 reps	@6
		1	12 reps	@8.5
3	Ring Dip	2	6 reps	@6
		1	10 reps	@8.5
4	Arnold Press	2	10 reps	@6
		1	25 reps	@8.5
5	Lateral Raise (Dumbbell)	1	10 reps	@6.5
		1	12 reps	@7
		1	20 reps	@8.5
6	Dead Hang	5	1 min	@6
7	Bear Crawl	1	2 min	@6.5
		1	3 min	@8
8	Sit Up	2	12 reps	@6.5
		1	20 reps	@8.5
9	Mountain Climber	2	15 reps	@6.5
		1	30 reps	@8.5
10	Russian Twist	2	16 reps	@6.5
		1	26 reps	@8.5
11	Lying Leg Raise	2	10 reps	@6.5
		1	20 reps	@8.5
12	Hanging Leg Raise	2	10 reps	@8.5
13	Knee Raise (Captain's Chair)	2	20 reps	@8.5
14	Hollow Hold	1	3 min	@8.5
15	Plank	1	3 min	@8.5
16	Ring Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
17	Dumbbell Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
18	Jump Squat	1	15 reps	@7
		1	20 reps	@7.5
		1	30 reps	@8.5
19	Goblet Squat	1	15 reps	@7.5
		1	20 reps	@8
20	Step-Up (Weighted)	2	15 reps	@8
		2	20 reps	@8.5
21	Lunge (Dumbbell)	1	20 reps	@8
		1	25 reps	@8.5
22	Pistol Squat	2	10 reps	@7
		2	15 reps	@8
23	Burpee	1	20 reps	@7.5
		1	25 reps	@8
		1	30 reps	@8.5
		1	40 reps	@10
24	Jump Rope	3	10 min	@6.5
		1	3 min	@7.5
		1	2 min	@10

#	Exercise	Sets	Reps	Load
1	Push Up	2	15 reps	@6
		1	25 reps	@8.5
2	Pike Push Up	2	8 reps	@6
		1	12 reps	@8.5
3	Ring Dip	2	6 reps	@6
		1	10 reps	@8.5
4	Arnold Press	2	10 reps	@6
		1	25 reps	@8.5
5	Lateral Raise (Dumbbell)	1	10 reps	@6.5
		1	12 reps	@7
		1	20 reps	@8.5
6	Dead Hang	5	1 min	@6
7	Bear Crawl	1	2 min	@6.5
		1	3 min	@8
8	Sit Up	2	12 reps	@6.5
		1	20 reps	@8.5
9	Mountain Climber	2	15 reps	@6.5
		1	30 reps	@8.5
10	Russian Twist	2	16 reps	@6.5
		1	26 reps	@8.5
11	Lying Leg Raise	2	10 reps	@6.5
		1	20 reps	@8.5
12	Hanging Leg Raise	2	10 reps	@8.5
13	Knee Raise (Captain's Chair)	2	20 reps	@8.5
14	Hollow Hold	1	3 min	@8.5
15	Plank	1	3 min	@8.5
16	Ring Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
17	Dumbbell Row	2	15 reps	@6.5
		1	25 reps	@7.5
		1	30 reps	@8.5
18	Jump Squat	1	15 reps	@7
		1	20 reps	@7.5
		1	30 reps	@8.5
19	Goblet Squat	1	15 reps	@7.5
		1	20 reps	@8
20	Step-Up (Weighted)	2	15 reps	@8
		2	20 reps	@8.5
21	Lunge (Dumbbell)	1	20 reps	@8
		1	25 reps	@8.5
22	Pistol Squat	2	10 reps	@7
		2	15 reps	@8
23	Burpee	1	20 reps	@7.5
		1	25 reps	@8
		1	30 reps	@8.5
		1	40 reps	@10
24	Jump Rope	3	10 min	@6.5
		1	3 min	@7.5
		1	2 min	@10

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, G is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This is a home workout program. No gym required. 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.

G 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

G 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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