BRICK WALL
Get jacked and strong over 18 weeks. Train hard ,sleep a lot , eat 40-50g of carbs before and after each workout. Drink alot of water during the workout.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 2 | 4–8 reps | @10 |
| 2 | Single Arm Row (Cable) | 2 | 5–10 reps | @10 |
| 3 | Chest Supported Row (Machine) | 2 | 4–8 reps | @10 |
| 4 | Bicep Curl (Cable) | 2 | 5–10 reps | @10 |
| 5 | Hammer Curl (Cable) | 1 | 5–10 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Machine) | 2 | 8–12 reps | @10 |
| 2 | Hip Adductor (Machine) | 2 | 6–12 reps | @10 |
| 3 | Stiff Leg Deadlift | 1 | 4–8 reps | @9 |
| 4 | Leg Press (45 Degrees) | 1 | 4–10 reps | @10 |
| 5 | Single Leg Hip Thrust | 1 | 5–10 reps | @10 |
| 6 | Leg Extension | 2 | 8–12 reps | @10 |
| 7 | Seated Hamstring Curl | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 1 | 4–8 reps | @10 |
| 2 | Lateral Raise (Machine) | 2 | 8–12 reps | @10 |
| 3 | Pec Deck (Machine) | 2 | 8–12 reps | @10 |
| 4 | Incline Bench Press (Smith Machine) | 1 | 4–8 reps | @10 |
| 5 | JM Press (Smith Machine) | 1 | 5–10 reps | @10 |
| 6 | Tricep Extension (Machine) | 2 | 5–10 reps | @10 |
| 7 | Leg Extension | 1 | 6–12 reps | @10 |
| 8 | Hamstring Curl | 1 | 5–10 reps | @10 |
| 9 | Hip Adductor (Machine) | 1 | 5–10 reps | @10 |
| 10 | Calf Raise (Leg Press) | 1 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| 2 | JM Press (Smith Machine) | 1 | 5–10 reps | @10 |
| 3 | Chest Supported Row (Machine) | 2 | 4–8 reps | @10 |
| 4 | Wide Grip Pull-Up | 2 | 4–8 reps | @10 |
| 5 | Unilateral Lat Focused Row | 2 | 5–10 reps | @10 |
| 6 | Leg Extension | 1 | 5–10 reps | @10 |
| 7 | Leg Curl | 1 | 5–10 reps | @10 |
| 8 | Hip Adductor (Machine) | 1 | 5–10 reps | @10 |
| 9 | Calf Raise (Leg Press) | 1 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Cable) | 2 | 5–10 reps | @10 |
| 2 | Hammer Curl (Dumbbell) | 1 | 5–10 reps | @10 |
| 3 | Incline Bench Press (Smith Machine) | 2 | 4–8 reps | @10 |
| 4 | Decline Bench Press (Barbell) | 2 | 5–10 reps | @10 |
| 5 | Lateral Raise (Machine) | 2 | 8–12 reps | @10 |
| 6 | Shoulder Press (Machine) | 2 | 5–10 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, BRICK WALL 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 80 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.
BRICK WALL 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.
BRICK WALL 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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