EVOLVE
What would goggins do.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4–6 reps |
| 2 | Leg Extension | 4 | 8–12 reps |
| Superset | |||
| 3A | Unilateral Leg Extension | 2 | 8–12 reps |
| 4 | Leg Press (45 Degrees) | 3 | 8–12 reps |
| Superset | |||
| 5A | Unilateral Leg Press | 2 | 8–12 reps |
| 6 | Seated Calf Raise | 3 | 20–25 reps |
| 7 | Standing Calf Raise | 3 | 20–25 reps |
| 8 | Lateral Raise (Dumbbell) | 5 | 8–12 reps |
| Superset | |||
| 9A | Shoulder Press (Machine) | 2 | 8–12 reps |
| 10 | Shrug (Barbell) | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Incline Machine Press | 2 | 8–12 reps |
| 3 | Chest Fly (Cable) | 4 | 8–12 reps |
| 4 | Bench Press (Barbell) | 2 | 4–6 reps |
| 5 | Overhead Tricep Extension (Cable) | 4 | 8–12 reps |
| 6 | Tricep Extension (Cable) | 3 | 8–12 reps |
| Superset | |||
| 7A | Tricep Kickback | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps |
| 2 | Barbell Row | 4 | 8–12 reps |
| 3 | Cable Low Row | 3 | 8–12 reps |
| 4 | T-Bar Row | 3 | 8–12 reps |
| 5 | Reverse Pec Deck | 4 | 8–12 reps |
| 6 | Alternating Dumbbell Curl | 3 | 8–12 reps |
| 7 | Incline Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 8A | Preacher Curl (EZ Bar) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Neck Curl | 5 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 8–12 reps |
| Superset | |||
| 2A | Shoulder Press (Machine) | 2 | 8–12 reps |
| 3 | Lateral Raise (Cable) | 5 | 8–12 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 2 | 8–12 reps |
| 5 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 6 | Chest Fly (Cable) | 3 | 8–12 reps |
| 7 | Incline Chest Press (Machine) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps |
| 2 | Cable Low Row | 3 | 8–12 reps |
| 3 | Barbell Row | 3 | 8–12 reps |
| 4 | Reverse Pec Deck | 3 | 8–12 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 6 | Tricep Extension (Cable) | 3 | 8–12 reps |
| 7 | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 8 | Incline Hammer Curl (Dumbbell) | 3 | 8–12 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, EVOLVE 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 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.
EVOLVE 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
EVOLVE 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
