Meat Hammers
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @10 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @10 |
| 3 | Military Press (Barbell) | 2 | 8 reps | @10 |
| 4 | Upright Row (Barbell) | 2 | 12 reps | @10 |
| 5 | Single Arm Row (Cable) | 2 | 8 reps | @10 |
| 6 | Wide Grip Lat Pulldown | 3 | 12 reps | @10 |
| 7 | Hammer Curl | 3 | 10 reps | @10 |
| 8 | Skull Crusher (Dumbbell) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 6 | 3 reps | @10 |
| 2 | Hack Squat | 3 | 8 reps | @10 |
| 3 | Leg Press | 2 | 8 reps | @10 |
| 4 | Leg Extension | 3 | 12 reps | @10 |
| 5 | Good Morning | 3 | 8 reps | @10 |
| 6 | Lying Leg Curl | 3 | 8 reps | @10 |
| 7 | Standing Calf Raise | 3 | 12 reps | @10 |
| 8 | Seated Calf Raise | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @10 |
| 2 | Upright Row (Barbell) | 3 | 12 reps | @10 |
| 3 | Front Raise | 2 | 15 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 2 | 20 reps | @10 |
| 5 | Seated Row (Cable) | 3 | 10 reps | @10 |
| 6 | Single Arm Row (Dumbbell) | 3 | 10 reps | @10 |
| 7 | Lat Pulldown (Single Arm) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 12 reps | @10 |
| 2 | Split Squat (Barbell) | 3 | 12 reps | @10 |
| 3 | Leg Extension | 2 | 20 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps | @10 |
| 5 | Lying Leg Curl | 3 | 12 reps | @10 |
| 6 | Leg Curl | 2 | 15 reps | @10 |
| 7 | Standing Calf Raise | 4 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 8 reps | @10 |
| 2 | Incline Bench Press (Barbell) | 3 | 12 reps | @10 |
| 3 | Pec Deck (Machine) | 3 | 15 reps | @10 |
| 4 | Push Up | 2 | — | @10 |
| 5 | Seated Dip (Machine) | 3 | 12 reps | @10 |
| 6 | Tricep Extension (Barbell) | 3 | 8 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 3 | 12 reps | @10 |
| 8 | Preacher Curl (Barbell) | 3 | 8 reps | @10 |
| 9 | Bicep Curl (Cable) | 3 | 12 reps | @10 |
| 10 | Bicep Curl (Machine) | 1 | — | @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, Meat Hammers 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.
Meat Hammers 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.
Meat Hammers 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
