From Flap Jacks to Thick Stacks
A strength training program for intermediate to advanced lifters focused on glute and leg development through foundational compound movements.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | @10 |
| 2 | Squat (Barbell) | 1 | AMRAP | @10 |
| 3 | Deadlift (Barbell) | 2 | 5 reps | @10 |
| 4 | Deadlift (Barbell) | 1 | AMRAP | @10 |
| 5 | Hip Thrust (Barbell) | 3 | 8 reps | @9 |
| 6 | Bulgarian Split Squat Smith Machine | 3 | 10 reps | @8 |
| 7 | Side Crunch (Cable) | 3 | 12 reps | @10 |
| 8 | Hanging Leg Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5 reps | @7 |
| 2 | Bench Press (Barbell) | 1 | AMRAP | @7 |
| 3 | Pull-Up (Weighted) | 2 | 5 reps | @7 |
| 4 | Pull-Up (Weighted) | 1 | AMRAP | @7 |
| 5 | Pendlay Row | 3 | 10 reps | @9 |
| 6 | Arnold Press | 3 | 10 reps | @8 |
| Superset | ||||
| 7A | Lateral Raise (Cable) | 3 | 12 reps | @9 |
| 7B | Skull Crusher (Barbell) | 3 | 12 reps | @9 |
| Superset | ||||
| 8A | Tricep Pushdown (Cable) | 3 | 12 reps | @10 |
| 8B | Bicep Curl (Cable) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 3 | 8 reps | @7 |
| 2 | Squat (Barbell) | 3 | 8 reps | @7 |
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8 |
| Superset | ||||
| 4A | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @9 |
| 4B | Pull Through (Cable) | 3 | 12 reps | @9 |
| 5 | Goblet Squat | 3 | 12 reps | @8 |
| 6 | Glute Kickback (Cable) | 3 | 15 reps | @10 |
| 7 | Side Crunch (Cable) | 3 | 12 reps | @10 |
| 8 | Hanging Leg Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 3 | 8 reps | @7 |
| 2 | Lat Pulldown | 3 | 8 reps | @7 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @8 |
| 4 | Face Pull | 3 | 12 reps | @9 |
| Superset | ||||
| 5A | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 5B | Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| Superset | ||||
| 6A | Lateral Raise (Cable) | 3 | 15 reps | @10 |
| 6B | Preacher Curl (Barbell) | 3 | 15 reps | @10 |
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, From Flap Jacks to Thick Stacks 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 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.
From Flap Jacks to Thick Stacks 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
From Flap Jacks to Thick Stacks 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
