Question 1

Is חוזק אח שלי free?

Accepted Answer

Yes, חוזק אח שלי 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.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

חוזק אח שלי 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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

חוזק אח שלי 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.

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	2	15 reps	@7
2	French Press	2	15 reps	@7
3	V-Handle Tricep Pushdown (Cable)	2	15 reps	@7
4	Lateral Raise (Dumbbell)	2	15 reps	@7
5	Upright Row (Cable)	2	15 reps	@7
6	Incline Bench Press (Dumbbell)	2	15 reps	@7
7	Bench Press (Dumbbell)	2	15 reps	@7
8	Chest Fly (Machine)	2	20 reps	@7
9	Bicep Curl (EZ Bar)	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	2	20 reps	@7
2	Romanian Deadlift (Barbell)	2	15 reps	@7
3	Leg Press	2	15 reps	@7
4	Bulgarian Split Squat (Barbell)	2	12 reps	@7
5	Leg Extension	2	15 reps	@7
6	Standing Calf Raise	2	20 reps	@7
7	Wrist Curls	2	20 reps	@7

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	2	15 reps	@7
2	One Arm Lateral Raise (Cable)	2	15 reps	@7
3	Seated Row (Cable)	2	20 reps	@7
4	Lat Pulldown	2	15 reps	@7
5	Hammer Curl	2	15 reps	@7
6	Bicep Curl (EZ Bar)	2	20 reps	@7
7	Shrug (Dumbbell)	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	20 reps	@7
2	Squat (Barbell)	2	15 reps	@7
3	Back Extension (Weighted)	2	15 reps	@7
4	Leg Press	2	15 reps	@7
5	Hamstring Curl	2	15 reps	@7
6	Calf Raise (Leg Press)	2	20 reps	@7
7	Wrist Curls	2	20 reps	@7

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Barbell)	2	15 reps	@7
2	Alternating Dumbbell Curl	2	15 reps	@7
3	Preacher Curl (Barbell)	2	15 reps	@7
4	Seated Row (Cable)	2	15 reps	@7
5	Lat Pulldown	2	15 reps	@7
6	Dip (Weighted)	2	15 reps	@7
7	Tricep Pushdown (Cable)	2	20 reps	@7
8	Shrug (Dumbbell)	2	15 reps	@7

חוזק אח שלי

Overview

Who it's for

Muscle engagement

Common questions

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