Level Up Guide: Elevate
By GAINSBYBRAINS
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 1 | 6 reps |
| 1 | 8 reps | ||
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 2 | Hip Thrust (Barbell) | 3 | 8 reps |
| 3 | Single Leg Press | 3 | 10–12 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 8–10 reps |
| 2 | Chest Press (Machine) | 3 | 8–10 reps |
| 3 | Lateral Raise (Cable) | 3 | 12–15 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 5 | Plank | 2 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 2 | Leg Extension | 4 | 10 reps |
| 3 | Hip Abductor (Machine) | 4 | 12 reps |
| 4 | Calf Raise (Machine) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 8 reps |
| 2 | Seated Row (Cable) | 3 | 12 reps |
| 3 | Rear Delt Fly (Cable) | 3 | 12 reps |
| 4 | Bicep Curl (Cable) | 4 | 12 reps |
| 5 | Bicycle Crunch | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 8 reps |
| 2 | Single Leg Press | 3 | 15 reps |
| 3 | Seated Hamstring Curl | 3 | 12 reps |
| 4 | Single Leg Romanian Deadlift | 3 | 12 reps |
| 5 | Single Leg Calf Raise (Bodyweight) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 10 reps |
| 2 | Arnold Press | 1 | 6–8 reps |
| 1 | 10–12 reps | ||
| 1 | 12–15 reps | ||
| 3 | Single Arm Row (Dumbbell) | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 2 | 15 reps |
| 5 | Front Raise | 2 | 15 reps |
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, Level Up Guide: Elevate 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.
Level Up Guide: Elevate 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 12 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 Guide: Elevate 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
