Chest & Forearms focus 2026
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Zercher Deadlift | 3 | 6–10 reps |
| 2 | Leg Extension | 3 | 8–12 reps |
| 3 | Lying Leg Curl | 3 | 8–12 reps |
| 4 | Seated Calf Raise | 3 | 8–12 reps |
| 5 | Neck Curl | 3 | 6–10 reps |
| 6 | Hanging Leg Raise | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps |
| 2 | Leg Extension | 3 | 8–12 reps |
| 3 | Lying Leg Curl | 3 | 8–12 reps |
| 4 | Seated Calf Raise | 4 | 8–12 reps |
| 5 | Neck Curl | 3 | 6–10 reps |
| 6 | Abs Crunch (Machine) | 3 | 5–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Pull-Up (Neutral Grip, Weighted) | 3 | 3–5 reps |
| 3 | Incline Bench Press (Smith Machine) | 3 | 6–10 reps |
| 4 | Seated Row (Machine) | 3 | 6–10 reps |
| 5 | Incline Hammer Curl (Dumbbell) | 3 | 6–10 reps |
| 6 | Reverse Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 7 | Lateral Raise (Cable) | 4 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 5–8 reps |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 6–10 reps |
| 3 | Close Grip Bench Press (Smith Machine) | 3 | 6–10 reps |
| 4 | Pec Deck (Machine) | 3 | 8–12 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 6–10 reps |
| 6 | Incline Hammer Curl (Dumbbell) | 3 | 6–10 reps |
| 7 | Lateral Raise (Dumbbell) | 4 | 8–12 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chest & Forearms focus 2026 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Chest & Forearms focus 2026 is structured around 4 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chest & Forearms focus 2026 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
