Ryan’s Revised Program
Transform your physique in 12 weeks with Ryan’s Revised Program—commit to 90 minutes, 6 days a week, and sculpt the body you’ve always wanted.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6 reps | @10 |
| 2 | Dip (Weighted) | 3 | 6 reps | @10 |
| 3 | Pec Deck (Machine) | 3 | 6–8 reps | @10 |
| 4 | Preacher Curl (EZ Bar) | 3 | 8 reps | @10 |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 8 reps | @10 |
| 6 | Cable Crunch | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps | @10 |
| 2 | T-Bar Row | 3 | 6–8 reps | @10 |
| 3 | Cable Low Row | 3 | 6–8 reps | @10 |
| 4 | Tricep Extension (Cable) | 3 | 8–10 reps | @10 |
| 5 | Face Pull | 3 | 10 reps | @10 |
| 6 | JM Press | 3 | 9 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6 reps | @10 |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 8 reps | @10 |
| 3 | Lying Leg Curl | 3 | 8 reps | @10 |
| 4 | Leg Extension | 3 | 10 reps | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 6–8 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–12 reps | @10 |
| 7 | Cable Crunch | 3 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6 reps | @10 |
| 2 | Pec Deck (Machine) | 3 | 6–8 reps | @10 |
| 3 | Dip (Weighted) | 3 | 6 reps | @10 |
| 4 | Lat Pulldown | 3 | 8 reps | @10 |
| 5 | Barbell Row | 3 | 8 reps | @10 |
| 6 | Tricep Extension (Cable) | 3 | 10 reps | @10 |
| 7 | Preacher Curl (EZ Bar) | 3 | 8 reps | @10 |
| 8 | Cable Crunch | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @10 |
| 3 | Lying Leg Curl | 3 | 10 reps | @10 |
| 4 | Hip Abductor (Machine) | 3 | 10 reps | @10 |
| 5 | Leg Extension | 3 | 12 reps | @10 |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @10 |
| 7 | Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 8 | Face Pull | 3 | 10 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, Ryan’s Revised Program 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 90 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.
Ryan’s Revised Program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ryan’s Revised Program 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.
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