Crazy gains muscle crazy
Ultimate hypertophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Neck Curl | 3 | AMRAP |
| 2 | Neck Flexion | 3 | AMRAP |
| 3 | Neck Extension | 3 | AMRAP |
| 4 | Wrist Curls | 4 | 10 reps |
| 5 | Reverse Wrist Curl (Dumbbell) | 3 | 10 reps |
| 6 | Seated Calf Raise | 4 | 12 reps |
| 7 | Hanging Leg Raise | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Smith Machine) | 3 | 8 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 3 | Rear Delt Fly (Cable) | 3 | AMRAP |
| 4 | Lateral Raise (Dumbbell) | 3 | AMRAP |
| 5 | Incline Curl (Dumbbell) | 4 | AMRAP |
| 6 | Alternating Dumbbell Curl | 4 | AMRAP |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | AMRAP |
| 8 | Carter Extensions | 3 | AMRAP |
| 9 | Wrist Curls | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 8 reps |
| 2 | Cable Low Row | 3 | 8 reps |
| 3 | Lat Pulldown | 3 | 8 reps |
| 4 | Wide Grip Lat Pulldown | 3 | 8 reps |
| 5 | Rear Delt Fly (Cable) | 3 | AMRAP |
| 6 | Preacher Curl (Barbell) | 2 | AMRAP |
| 7 | Hammer Curl | 2 | AMRAP |
| 8 | Bayesian Curl | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8 reps |
| 2 | Bench Press (Smith Machine) | 3 | AMRAP |
| 3 | Chest Press (Machine) | 3 | AMRAP |
| 4 | Chest Fly (Machine) | 3 | AMRAP |
| 5 | Push Up | 3 | AMRAP |
| 6 | Wrist Curls | 2 | 10 reps |
| 7 | Reverse Wrist Curl (Dumbbell) | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 5 min |
| 2 | Hanging Leg Raise | 3 | AMRAP |
| 3 | Hanging Knee Raise | 3 | AMRAP |
| 4 | Squat (Barbell) | 3 | AMRAP |
| 5 | Walking Lunge | 2 | 50 reps |
| 6 | Leg Extension | 3 | AMRAP |
| 7 | Hamstring Curl | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 5 min |
| 2 | Back Extension (Weighted) | 2 | 10 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | AMRAP |
| 4 | Sumo Deadlift (Barbell) | 3 | 0 reps |
| 5 | Hamstring Curl | 3 | AMRAP |
| 6 | Leg Press | 3 | AMRAP |
| 7 | Seated Calf Raise | 3 | AMRAP |
| 8 | Standing Calf Raise | 1 | AMRAP |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Crazy gains muscle crazy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.
Crazy gains muscle crazy 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Crazy gains muscle crazy 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
