12 Week Phase 2
Elevate your strength and redefine your limits—12 weeks to powerful results designed for women who are ready to conquer their fitness journey.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Abductor (Machine) | 4 | 12 reps | @10 |
| 2 | Hip Thrust (Barbell) | 4 | 12 reps | @10 |
| 3 | Split Squat (Smith Machine) | 4 | 12 reps | @10 |
| 4 | Glute Kickback (Cable) | 4 | 12 reps | @10 |
| 5 | Hamstring Curl | 3 | 12 reps | @10 |
| 6 | Side Crunch (Cable) | 3 | 12 reps | @10 |
| 7 | Leg Raise (Captain's Chair) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps | @10 |
| 2 | Seated Row (Cable) | 3 | 12 reps | @10 |
| 3 | Face Pull | 3 | 12 reps | @10 |
| 4 | Rear Delt Fly (Cable) | 3 | 12 reps | @10 |
| 5 | Bicep Curl (Cable) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Glute Kickback (Cable) | 4 | 12 reps | @10 |
| 2 | Hip Thrust (Barbell) | 4 | 12 reps | @10 |
| 3 | Hip Abductor (Machine) | 4 | 12 reps | @10 |
| 4 | Split Squat (Smith Machine) | 4 | 12 reps | @10 |
| 5 | Hamstring Curl | 4 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 12 reps | @10 |
| 2 | Seated Dip (Machine) | 3 | 12 reps | @10 |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 4 | Rear Delt Fly (Machine) | 3 | 12 reps | @10 |
| 5 | Tricep Extension (Cable) | 3 | 12 reps | @10 |
| 6 | Cable Crunch | 3 | 12 reps | @10 |
| 7 | Leg Raise (Captain's Chair) | 3 | 12 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 12 Week Phase 2 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.
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.
12 Week Phase 2 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
12 Week Phase 2 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
