MaxGainsProgram
Bodybuilding program inspired by many world champions bodybuilders.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 1 | 0 reps | — |
| 2 | Incline Bench Press (Smith Machine) | 3 | 10 reps | @10 |
| 3 | Chest Press (Machine) | 2 | 12 reps | @10 |
| 4 | Lateral Raise (Cable) | 3 | 15 reps | @10 |
| 5 | Seated Front Raise | 2 | 12 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 2 | 8 reps | @10 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @10 |
| 8 | Straight Leg Calf Raise | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 2 | 10 reps | @10 |
| 2 | Wide Grip Lat Pulldown | 3 | 12 reps | @10 |
| 3 | Single Arm Row (Dumbbell) | 3 | 12 reps | @10 |
| 4 | T-Bar Row | 2 | 12 reps | @10 |
| 5 | Face Pull | 1 | 15 reps | @10 |
| 6 | Reverse Pec Deck | 2 | 12 reps | @10 |
| 7 | Incline Curl (Dumbbell) | 3 | 12 reps | @10 |
| 8 | Hammer Curl (Cable) | 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 20 reps | @8 |
| 2 | Hack Squat | 3 | 10 reps | @10 |
| 3 | Bulgarian Split Squat (Barbell) | 2 | 12 reps | @10 |
| 4 | Leg Press (45 Degrees) | 2 | 8 reps | @10 |
| 5 | Leg Curl | 3 | 12 reps | @10 |
| 6 | Glute Kickback | 2 | 10 reps | @10 |
| 7 | Hip Adductor (Machine) | 2 | 15 reps | @10 |
| 8 | Calf Raise (Leg Press) | 2 | 50 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Abs Crunch (Bodyweight) | 2 | 15 reps | @10 |
| 2 | Superman | 2 | 15 reps | @10 |
| 3 | Hanging Leg Raise | 2 | 12 reps | @10 |
| 4 | Stretching | 1 | 20 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @10 |
| 2 | Barbell Row | 3 | 10 reps | @10 |
| 3 | Incline Chest Press (Machine) | 2 | 12 reps | @10 |
| 4 | Lat Pulldown (Single Arm) | 2 | 12 reps | @10 |
| 5 | Chest Fly (Cable) | 3 | 15 reps | @10 |
| 6 | Shrug (Dumbbell) | 3 | 10 reps | @10 |
| Superset | ||||
| 7A | Cable Forearm Curl | 2 | 12 reps | @10 |
| 7B | Reverse Wrist Curl (Dumbbell) | 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 8 reps | @10 |
| 2 | Lying Side Lateral Raise | 2 | 12 reps | @10 |
| 3 | Preacher Curl (Dumbbell) | 3 | 12 reps | @10 |
| 4 | Skull Crusher (Barbell) | 3 | 12 reps | @10 |
| 5 | Underhand Lat Pulldown | 2 | 12 reps | @10 |
| 6 | JM Press (Smith Machine) | 2 | 8 reps | @10 |
| 7 | Hyperextension | 2 | 15 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, MaxGainsProgram 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 70 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.
MaxGainsProgram 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
MaxGainsProgram 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
