Forged 12 - Elite Recomp Program
12 weeks to drop fat, gain strength, and forge a leaner, stronger you.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | +5 lbs |
| 2 | Bench Press (Dumbbell) | 3 | 10–12 reps | +5 lbs |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | +2.5 lbs |
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps | +5 lbs |
| 5 | Overhead Extension (EZ Bar) | 3 | 10–12 reps | +5 lbs |
| 6 | Rope Pushdown | 3 | 12–15 reps | +5 lbs |
| 7 | Push Up | 2 | AMRAP | — |
| 8 | Echo Bike | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat (Quad Focus) | 4 | 8–10 reps | +5 lbs |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | — |
| 3 | Step-Up (Weighted) | 3 | 12 reps | — |
| 4 | Belt Squat Glute Focus | 3 | 12–15 reps | — |
| 5 | Walking Lunge (Dumbbell) | 2 | 20 reps | — |
| 6 | Bicep Curl (Cable) | 3 | 12–15 reps | — |
| 7 | Plank (Weighted) | 3 | 0.5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 3 | AMRAP | — |
| 2 | Lat Pulldown | 3 | 8–10 reps | +5 lbs |
| 3 | Fat Grip Landmine Row | 3 | 10–12 reps | +5 lbs |
| 4 | Single Arm Row (Dumbbell) | 3 | 12 reps | — |
| 5 | Bicep Curl (EZ Bar) | 3 | 10 reps | — |
| 6 | Hammer Curl (Dumbbell) | 3 | 12–15 reps | — |
| 7 | Face Pull | 3 | 12–15 reps | — |
| 8 | Echo Bike | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 5 reps | +2.5 lbs |
| 2 | Bench Press (Dumbbell) | 3 | 8 reps | @8–10 |
| 3 | Arnold Press | 3 | 10 reps | — |
| 4 | Lateral Raise Dropset | 2 | 12–15 reps | — |
| 5 | Bench Press (Close Grip) | 3 | 10–12 reps | +5 lbs |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 8–10 reps | +5 lbs |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 6 reps | — |
| 2 | Rack Pull (Barbell) | 3 | 5 reps | +10 lbs |
| 3 | B-Stance RDL | 3 | 10–12 reps | — |
| 4 | Belt Squat Good Mornings | 3 | 10–12 reps | +5 lbs |
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps | — |
| 6 | Bird Dog | 2 | 10 reps | — |
| 7 | Echo Bike | 1 | 20 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 45–60 min |
| 2 | Sauna Session | 1 | 20 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 5 | 12–15 reps | — |
| 2 | Step-Up (Weighted) | 3 | 12 reps | — |
| 3 | Walking Lunge | 3 | 20 reps | — |
| 4 | Belt Squat Glute Focus | 3 | 15–20 reps | — |
| 5 | Farmer's Walk (Weighted) | 3 | 0.5 min | — |
| 6 | Hammer Curl (Cable) | 3 | 12–15 reps | +5 lbs |
| 7 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | — |
| 8 | Echo Bike | 1 | 20 min | — |
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, Forged 12 - Elite Recomp 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 12 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 60 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.
Forged 12 - Elite Recomp Program is structured around 7 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.
Forged 12 - Elite Recomp 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.
Get started
