Brads program
Transform your physique in just 10 weeks with Brad's program—40 sessions to sculpt, strengthen, and unleash your inner bodybuilder.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Chest Fly (Machine) | 3 | 10 reps | @8 |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 10 reps | @8.5 |
| 2 | Leg Press | 3 | 8 reps | @8 |
| 3 | Leg Curl | 3 | 10 reps | @8 |
| 4 | Calf Raise (Leg Press) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 10 reps | @8 |
| 2 | Overhead Tricep Extension (Cable) | 3 | 10 reps | @8 |
| 3 | Rear Delt Fly (Cable) | 3 | 10 reps | @8 |
| 4 | Bicep Curl (Cable) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 3 | 8 reps | @8 |
| 2 | Pull-Up (Bodyweight) | 3 | 10 reps | @8 |
| 3 | Standing Pullover (Cable) | 3 | 10 reps | @8 |
| 4 | Cable Low Row | 3 | 10 reps | @8 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Brads 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 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 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.
Brads program 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Brads 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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