Intermediate–AdvancedFree

Seth Feroce's 12 Week To Size Program

Transform your physique in just 12 weeks—unlock your potential and pack on serious size with every rep in the gym.

Tyler G.· Feb 2026

6athletes running this program

Free on iOS & Android

Overview

Length

9 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

70 min

To help maximize muscle growth, using high intensity and techniques.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

12.8%

Upper Back

12.4%

Lats

9.5%

Biceps

9.1%

Chest

8.7%

Triceps

8.5%

Hamstrings

6.5%

Quadriceps

6.3%

Middle Delts

5.9%

Glutes

5.6%

Rear Delts

4.7%

Calves

2.8%

Forearms

2.5%

Lower Back

2.2%

Abs

1.5%

Abductors

0.7%

Adductors

0.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hammer Curl (Dumbbell)	1	10 reps	@9–10
		2	8 reps	@9–10
		1	6 reps	@9–10
2	Bicep Curl (Barbell)	2	10 reps	@9–10
		2	8 reps	@9–10
		1	16 reps	@9–10
3	Preacher Curl (Machine)	1	10 reps	@9–10
		2	8 reps	@9–10
		1	6 reps	@9–10
		1	12 reps	@9–10
4	Spider Curl	4	10 reps	@9–10
5	Bench Press (Close Grip)	1	12 reps	@9–10
		1	10 reps	@9–10
		1	8 reps	@9–10
		1	6 reps	@9–10
		1	0 reps	@9–10
6	Single Arm Overhead Tricep Extension	1	10 reps	@9–10
		3	8 reps	@9–10
7	Seated Dip (Machine)	1	12 reps	@9–10
		3	10 reps	@9–10
8	Tricep Rope Push Down (Cable)	4	12 reps	@9–10
		4	10 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Overhead Press (Smith Machine)	1	12 reps	@9–10
		1	10 reps	@9–10
		2	8 reps	@9–10
		1	6 reps	@9–10
2	Lateral Raise (Dumbbell)	2	12 reps	@9–10
		2	10 reps	@9–10
		1	8 reps	@9–10
		1	6 reps	@9–10
3	Front Raise	2	12 reps	@9–10
		2	10 reps	@9–10
4	Rear Delt Fly (Cable)	2	12 reps	@9–10
		2	10 reps	@9–10
		1	20 reps	@9–10
5	Upright Row (Barbell)	3	12 reps	@9–10
6	Face Pull	1	12 reps	@9–10
		1	10 reps	@9–10
		1	8 reps	@9–10
7	Shrug (Barbell)	5	AMRAP	@10
8	Cable Shoulder press	7	5–8 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	1	12 reps	@9–10
		1	10 reps	@9–10
		2	8 reps	@9–10
		1	6 reps	@9–10
2	Bent Over Row (Dumbbell)	1	12 reps	@9–10
		1	10 reps	@9–10
		1	8 reps	@9–10
		2	6 reps	@9–10
3	Reverse Grip Seated Cable Row	2	10 reps	@9–10
		2	8 reps	@9–10
4	Lat Pulldown (Close Grip)	2	10 reps	@9–10
		2	8 reps	@9–10
5	Rack Pull (Barbell)	2	10 reps	@9–10
		2	8 reps	@9–10
		1	6 reps	@9–10
6	Lat Pulldown	3	10 reps	@9–10
7	Chest Supported Row (Dumbbell)	1	15 reps	@9–10
		1	12 reps	@9–10
		1	10 reps	@9–10
8	Underhand Lat Pulldown	1	15 reps	@9–10
		1	12 reps	@9–10
		1	10 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	5	8 reps	@9–10
2	Bench Press (Dumbbell)	1	12 reps	@9–10
		1	10 reps	@9–10
		1	8 reps	@9–10
		1	6 reps	@9–10
3	Incline Chest Fly (Dumbbell)	1	10 reps	@9–10
		2	8 reps	@9–10
		1	6 reps	@9–10
		1	12 reps	@9–10
4	Cable Crossover	2	10–12 reps	@9–10
		1	10–12 reps	—
5	Pullover (Dumbbell)	4	10–12 reps	@9–10
6	Pec Deck (Machine)	3	20 reps	@10

#	Exercise	Sets	Reps	Load
1	Belt Squat	1	12 reps	@9–10
		1	10 reps	@9–10
		1	8 reps	@9–10
		2	6 reps	@9–10
		1	0 reps	@10–10
2	Leg Press	1	15 reps	@9–10
		1	12 reps	@9–10
		1	10 reps	@9–10
		1	8 reps	@9–10
		1	6 reps	@9–10
3	Leg Extension	2	12 reps	@10
4	Stiff Leg Deadlift	3	8 reps	@9–10
5	Split Squat (Smith Machine)	1	10 reps	@9–10
		1	8 reps	@9–10
		1	6 reps	@9–10
6	Walking Lunge	1	30 reps	—
Superset
7A	Lying Leg Curl	3	12 reps	@9–10
7B	Leg Extension	3	12 reps	@9–10
8	Standing Calf Raise	1	20 reps	@9–10
		1	15 reps	@9–10
		1	12 reps	@9–10
		2	10 reps	@9–10
9	Seated Calf Raise	1	20 reps	@9–10
		1	15 reps	@9–10
		1	12 reps	@9–10
		2	10 reps	@9–10

Weeks 2–9 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Seth Feroce's 12 Week To Size 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 9 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 70 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.

Seth Feroce's 12 Week To Size 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Seth Feroce's 12 Week To Size 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.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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