Intermediate–AdvancedFree

PRIME PASS

Hype hard traning

Caca Tetsuga· Jan 2026

Free on iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Advanced, Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

100 min

Get stronger and bigger

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

Triceps

13.4%

Front Delts

11.4%

Hamstrings

10.4%

Glutes

8.7%

Upper Back

7.7%

Middle Delts

7.4%

Quadriceps

7.4%

Lats

7.4%

Biceps

6.7%

Chest

6.7%

Abs

5.4%

Lower Back

3.7%

Rear Delts

2.7%

Adductors

0.7%

Forearms

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Overhead Press (Machine)	2	8+ reps	@8
		1	8+ reps	@10
2	Deadlift (Paused)	2	4+ reps	@8
3	Single Arm Iso Row	2	8+ reps	@8
		1	8+ reps	@10
4	Chest Press (Machine)	2	8+ reps	@8
		1	8+ reps	@10
5	Alternating Dumbbell Curl	2	8+ reps	@10
6	Single Arm Pushdown	2	8+ reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Smith Machine)	1	6+ reps	@8
		1	6+ reps	@10
2	Leg Curl	2	8+ reps	@8
		1	8+ reps	@10
3	Hip Thrust (Machine)	3	8+ reps	@8
4	Leg Extension	2	8+ reps	@10
5	Lateral Raise (Cable)	3	8+ reps	@10
6	Back Extension (Weighted)	2	AMRAP	@6

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Neutral Grip)	2	8+ reps	@8
		1	8+ reps	@10
2	High Row	2	8+ reps	@8
		1	8+ reps	@10
3	Single Arm Iso Row	2	8+ reps	@10
4	Single Arm Rear Delt Fly (Cable)	1	AMRAP	@10
5	Bayesian Curl	2	8+ reps	@10
6	Preacher Curl (Dumbbell)	2	6+ reps	@10

#	Exercise	Sets	Reps	Load
1	Chest Fly (Machine)	2	8+ reps	@10
2	Incline Bench Press (Dumbbell)	2	8+ reps	@8
		1	8+ reps	@10
3	Dip (Weighted)	2	8+ reps	@8
4	Lateral Raise (Machine)	3	8+ reps	@10
5	French Press	2	8+ reps	@8
		1	8+ reps	@10
6	Tricep Extension (Machine)	2	6+ reps	@10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	2	6+ reps	@8
2	Bulgarian Split Squat (Dumbbell)	2	8+ reps	@8
		1	8+ reps	@10
3	Leg Curl	2	8+ reps	@10
4	Abs Crunch (Machine)	2	AMRAP	@10
5	Seated Overhead Press (Dumbbell)	2	8+ reps	@10

Weeks 2–18 are in the app

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

Common questions

Yes, PRIME PASS is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 100 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.

PRIME PASS 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PRIME PASS 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.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android