Kevin Gellerman’s Elite Efficiency Program
The ultimate time-hack for busy lifters: blast your upper body and maintain your legs with three hyper-efficient 45-minute sessions a week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Smith Machine) | 2 | 6–8 reps |
| 1B | Barbell Row | 2 | 8–10 reps |
| Superset | |||
| 2A | Leg Extension | 2 | 12–15 reps |
| 2B | Bicep Curl (Dumbbell) | 2 | 10–12 reps |
| Superset | |||
| 3A | Tricep Rope Push Down (Cable) | 2 | 12–15 reps |
| 3B | Calf Raise (Leg Press) | 2 | 12–15 reps |
| 4 | Abs Crunch (Machine) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lat Pulldown | 2 | 10–12 reps |
| 1B | Standing Shoulder Press (Dumbbell) | 2 | 8–10 reps |
| Superset | |||
| 2A | Leg Curl | 2 | 12–15 reps |
| 2B | Hammer Curl (Dumbbell) | 2 | 12–15 reps |
| Superset | |||
| 3A | Chest Fly (Cable) | 2 | 10–12 reps |
| 3B | Rear Delt Fly (Cable) | 2 | 10–12 reps |
| 4 | Hip Adductor (Machine) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 8–10 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 2 | 8–10 reps |
| 2B | Lunge (Dumbbell) | 2 | 8–12 reps |
| Superset | |||
| 3A | Seated Row (Cable) | 2 | 10–12 reps |
| 3B | Lateral Raise (Dumbbell) | 2 | 12–15 reps |
| Superset | |||
| 4A | Abs Crunch (Machine) | 2 | 15–20 reps |
| 4B | Dip (Weighted) | 2 | 12–15 reps |
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, Kevin Gellerman’s Elite Efficiency Program 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 garage 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.
Kevin Gellerman’s Elite Efficiency Program is structured around 3 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.
Kevin Gellerman’s Elite Efficiency Program 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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