Locked in
Unlock your potential in just 4 weeks—commit to 24 days of focused training and transform your strength and endurance for life.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Bench Press (Dumbbell) | 3 | 0 reps |
| 4 | Tricep Pushdown (Cable) | 2 | 0 reps |
| 5 | Decline Crunch | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Bodyweight) | 3 | 0 reps |
| 2 | Stiff Leg Deadlift | 3 | 0 reps |
| 3 | Pec Fly (Dumbbell) | 3 | 0 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 5 | Seated Dumbbell Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Bench Press (Dumbbell) | 3 | 0 reps |
| 4 | Tricep Pushdown (Cable) | 2 | 0 reps |
| 5 | Decline Crunch | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 0 reps |
| 2 | Shrug (Dumbbell) | 3 | 0 reps |
| 3 | Face Pull | 3 | 0 reps |
| 4 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 5 | Squat (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 3 | Upright Row (Cable) | 2 | 0 reps |
| 4 | Hammer Curl | 4 | 0 reps |
| 5 | Squat (Bodyweight) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 3 | Upright Row (Cable) | 2 | 0 reps |
| 4 | Hammer Curl | 4 | 0 reps |
| 5 | Squat (Bodyweight) | 2 | 0 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Locked in is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage 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.
Locked in 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Locked in 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
