Level Up
Transform your physique in just 8 weeks—commit to 4 days a week and unlock your true strength with targeted bodybuilding workouts.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Wide-Grip Row (Cable) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Chest Supported Row (Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3 | Incline Bench Press (Smith Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 5 | Lateral Raise (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 6 | Tricep Pushdown (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 7 | Bayesian Curl | 1 | 10 reps |
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 2 | Single-Leg Leg Curl | 1 | 8 reps |
| 1 | 8 reps | ||
| 3 | Leg Extension | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 4 | Hack Squat | 1 | 8 reps |
| 1 | 8 reps | ||
| 5 | Leg Press (45 Degrees) | 1 | 8 reps |
| 1 | 8 reps | ||
| 6 | Hip Thrust (Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 7 | Back Extension (Weighted) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 8 | Calf Raise (Leg Press) | 1 | 10 reps |
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Chest Supported Row (Machine) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 3 | Chest Fly (Machine) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 4 | Shoulder Press (Machine) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 5 | Single Arm Rear Delt Fly (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 6 | Dip (Assisted) | 1 | 8–15 reps |
| 1 | 8–15 reps | ||
| 1 | 8–15 reps | ||
| 7 | Preacher Curl (Dumbbell) | 1 | 8–15 reps |
| 1 | 8–15 reps | ||
| 1 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Abductor (Machine) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 3 | Glute Kickback | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Pendulum Squat | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 5 | Lying Leg Curl | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 6 | Reverse Lunge (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 7 | Standing Calf Raise | 1 | 10–20 reps |
| 1 | 10–20 reps | ||
| 1 | 10–20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Level Up is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Level Up 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Level Up 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
