Bane Build (Linear progression)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 2 | 10 reps | @8 |
| 2 | Bicep Curl (Dumbbell) | 2 | 12 reps | @8 |
| 3 | Bicep Curl (Cable) | 2 | 15 reps | @8 |
| 4 | Crusher Curl | 2 | 12 reps | @8 |
| 5 | Reverse Bicep Curl (EZ Bar) | 2 | 15 reps | @8 |
| 6 | Lat Pulldown | 2 | 12 reps | @8 |
| 7 | Bent Over Row (Barbell) | 2 | 10 reps | @8 |
| 8 | Shrug (Barbell) | 2 | 15 reps | @8 |
| 9 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 8 reps | @8 |
| 2 | Leg Press | 2 | 10 reps | @8 |
| 3 | Leg Extension | 2 | 12 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 2 | 10 reps | @8 |
| 5 | Leg Curl | 2 | 15 reps | @8 |
| 6 | Hip Thrust (Barbell) | 2 | 8 reps | @8 |
| 7 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 2 | 10 reps | @8 |
| 2 | French Press | 2 | 12 reps | @8 |
| 3 | Tricep Pushdown (Cable) | 2 | 12 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 5 | Overhead Press (Barbell) | 2 | 10 reps | @8 |
| 6 | Face Pull | 2 | 15 reps | @8 |
| 7 | Chest Press (Machine) | 2 | 12 reps | @8 |
| 8 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint | 1 | 0.5 min | @8 |
| 1 | 0.5 min | @9 | ||
| 1 | 0.5 min | @10 | ||
| 2 | Clean and Jerk | 3 | 4 reps | @8 |
| 3 | Ball Slam | 3 | 12 reps | @8 |
| 4 | Box Jump | 2 | 10 reps | @8 |
| 5 | Deadlift (Barbell) | 2 | 0 reps | @10 |
| 6 | Lateral Jumps | 2 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps | @6.5 |
| 1 | 8 reps | @8 | ||
| 2 | Bent Over Row (Barbell) | 2 | 10 reps | @8 |
| 3 | Lat Pulldown | 2 | 12 reps | @8 |
| 4 | Single Arm Iso Row | 2 | 12 reps | @8 |
| 5 | Shrug (Barbell) | 2 | 15 reps | @8 |
| 6 | Bicep Curl (Barbell) | 2 | 10 reps | @8 |
| 7 | Bicep Curl (Dumbbell) | 2 | 12 reps | @8 |
| 8 | Reverse Bicep Curl (EZ Bar) | 2 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8 reps | @8 |
| 2 | Incline Bench Press (Barbell) | 2 | 10 reps | @8 |
| 3 | Cable Crossover | 2 | 12 reps | @8 |
| 4 | Overhead Press (Barbell) | 2 | 10 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 2 | 15 reps | @8 |
| 6 | Seated Overhead Press (Dumbbell) | 2 | 12 reps | @8 |
| 7 | Tricep Pushdown (Cable) | 2 | 12 reps | @8 |
| 8 | French Press | 2 | 10 reps | @8 |
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, Bane Build (Linear progression) 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 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.
Bane Build (Linear progression) is structured around 6 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.
Bane Build (Linear progression) 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
