Gymrat Fase 1
you can do it
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 12 reps | @6 |
| 2 | Chest Press (Machine) | 4 | 12 reps | @6 |
| 3 | Chest Fly (Dumbbell) | 4 | 12 reps | @6 |
| 4 | Dips Between Chairs | 4 | 12 reps | @6 |
| 5 | Tricep Rope Push Down (Cable) | 4 | 12 reps | @6 |
| 6 | Tricep Kickback | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 4 | 12 reps | @6 |
| 2 | Single Arm Row (Dumbbell) | 4 | 12 reps | @6 |
| 3 | Seated Row (Cable) | 4 | 12 reps | @6 |
| 4 | Alternating Dumbbell Curl | 4 | 12 reps | @6 |
| 5 | Hammer Curl (Dumbbell) | 4 | 12 reps | @6 |
| 6 | Incline Curl (Dumbbell) | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 4 | 12 reps | @6 |
| 2 | Lunge (Dumbbell) | 4 | 12 reps | @6 |
| 3 | Lying Leg Curl | 4 | 12 reps | @6 |
| 4 | Hip Abductor (Machine) | 4 | 12 reps | @6 |
| 5 | Plank | 4 | 0.5 min | @6 |
| 6 | Bird Dog | 4 | 12 reps | @6 |
| 7 | Hollow Hold | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Shoulder Press (Dumbbell) | 4 | 12 reps | @6 |
| 2 | Lateral Raise (Dumbbell) | 4 | 12 reps | @6 |
| 3 | Front Raise | 4 | 12 reps | @6 |
| 4 | Face Pull | 4 | 12 reps | @6 |
| 5 | Cable Crunch | 4 | 12 reps | @6 |
| 6 | Side Plank | 4 | 0.5 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 3 | 12 reps | @6 |
| Superset | ||||
| 2A | Goblet Squat | 3 | 12 reps | @6 |
| 2B | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @6 |
| 3 | Kettlebell Swing | 3 | 12 reps | @6 |
| Superset | ||||
| 4A | Bicep Curl (Cable) | 3 | 12 reps | @6 |
| 4B | Dumbbell Row | 3 | 12 reps | @6 |
| Superset | ||||
| 5A | Plank | 3 | 0.5 min | @6 |
| 5B | Mountain Climber | 3 | 12 reps | @6 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Gymrat Fase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 50 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.
Gymrat Fase 1 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gymrat Fase 1 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
