Crush It, Don’t Break It
Engineered for intensity—designed for durability.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 8–12 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 6–10 reps | @9 |
| 3 | Seated Row (Cable) | 4 | 8–12 reps | @9 |
| 4 | Arnold Press | 3 | 6–10 reps | @9 |
| 5 | Bicep Curl (Cable) | 3 | 6–10 reps | @9 |
| 6 | Hammer Curl (Dumbbell) | 2 | 6–10 reps | @9 |
| 7 | Wrist Curls | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 3–5 reps | @9 |
| 2 | Deadlift (Dumbbell) | 4 | 3–5 reps | @9 |
| 3 | Standing Calf Raise | 4 | 8–12 reps | @9 |
| 4 | Leg Extension | 3 | 10–15 reps | @9 |
| 5 | Lunge (Kettlebell) | 3 | 8–12 reps | @9 |
| 6 | Abs Crunch (Machine) | 2 | 8–12 reps | @9 |
| 7 | Pallof Press | 2 | 6–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Dumbbell) | 4 | 8–12 reps | @9 |
| 2 | Single Arm Row (Dumbbell) | 4 | 8–12 reps | @9 |
| 3 | Lat Pulldown | 4 | 8–12 reps | @9 |
| 4 | Face Pull | 3 | 8–12 reps | @9 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Dumbbell) | 4 | 6–10 reps | @9 |
| 2 | Leg Press | 4 | 8–12 reps | @9 |
| 3 | Leg Curl | 4 | 8–12 reps | @9 |
| 4 | Standing Calf Raise | 3 | 10–15 reps | @9 |
| 5 | Abs Crunch (Machine) | 2 | 10–12 reps | @9 |
| 6 | Hip Abductor (Machine) | 2 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 6–10 reps | @9 |
| 2 | Chest Fly (Cable) | 4 | 6–10 reps | @9 |
| 3 | Rear Delt Fly (Cable) | 3 | 6–10 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 3 | 6–10 reps | @9 |
| 5 | Face Pull | 2 | 8–12 reps | @9 |
| 6 | Tricep Rope Push Down (Cable) | 2 | 8–12 reps | @9 |
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, Crush It, Don’t Break It 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 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 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.
Crush It, Don’t Break It is structured around 5 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.
Crush It, Don’t Break It 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
