All LevelsFree

Looking Good Handsome/Gorgeous

Samantha A.· Feb 2024

28athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

50 min

Start to look good for your main piece. Or if you're single for your future piece with this 12-week program. Day 1: Legs (yes, you read that right) Day 2: Chest & Arms Day 3: Back & Shoulders Day 4: Rest Day 5: Legs (yes, Legs, again, it will be okay) Day 6: Chest & Arms Day 7: Back & Shoulders Tip: Perform all movements with FULL RANGE OF MOTION and SLOW & CONTROLLED

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.6%

Front Delts

11.8%

Upper Back

9.3%

Chest

7.6%

Biceps

7.6%

Lats

6.7%

Rear Delts

6.7%

Middle Delts

6.7%

Abs

6.2%

Hamstrings

5.3%

Calves

5.1%

Glutes

4.8%

Quadriceps

4.7%

Forearms

2.1%

Lower Back

1.9%

Adductors

0.4%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps
Superset
1A	Standing Calf Raise	3	12 reps
1B	Seated Calf Raise	3	12 reps
Superset
2A	Platz Squat	2	8–10 reps
2B	Leg Extension	2	10–12 reps
Superset
3A	Good Morning	2	8–10 reps
3B	Leg Curl	2	10–12 reps

#	Exercise	Sets	Reps
1	Hanging Leg Raise	3	10–15 reps
Superset
2A	Incline Bench Press (Barbell)	2	8–10 reps
2B	Decline Bench Press (Barbell)	2	8–10 reps
Superset
3A	Incline Bench Press (Dumbbell)	2	10–12 reps
3B	Decline Bench Press (Dumbbell)	2	10–12 reps
Superset
4A	Chest Fly (Cable)	2	10–12 reps
4B	Dip	2	10–12 reps
Superset
5A	Drag Curls	2	10–12 reps
5B	V-Handle Tricep Pushdown (Cable)	2	10–12 reps
Superset
6A	Bicep Curl (Barbell)	2	10–12 reps
6B	Monastery Tricep Extension	2	10–12 reps
Superset
7A	Pinwheel Curl	2	12–15 reps
7B	Finger Curls	2	12–15 reps

#	Exercise	Sets	Reps
1	Cable Crunch	3	10–12 reps
2	Deadlift (Barbell)	2	8–10 reps
Superset
3A	T-Bar Row	2	10–12 reps
3B	Pull-Up (Bodyweight)	2	10–12 reps
Superset
4A	Seated Row (Cable)	2	10–12 reps
4B	Lat Pulldown (Neutral Grip)	2	10–12 reps
Superset
5A	Rear Delt Row	2	10–12 reps
5B	Lying Rear Lateral Raise	2	10–12 reps
Superset
6A	Seated Shoulder Press (Dumbbell)	2	10–12 reps
6B	AD Press	2	10–12 reps
Superset
7A	Lateral Raise (Dumbbell)	2	10–12 reps
7B	Lateral Raise (Cable)	2	10–12 reps

#	Exercise	Sets	Reps
Superset
1A	Standing Calf Raise	3	12 reps
1B	Seated Calf Raise	3	12 reps
Superset
2A	Belt Squat	2	8–10 reps
2B	Leg Press	2	8–10 reps
Superset
3A	Stiff Leg Deadlift	2	8–10 reps
3B	Low Cable Split Squat	2	10–12 reps

#	Exercise	Sets	Reps
1	Hanging Leg Raise	3	10–15 reps
Superset
2A	Bench Press (Barbell)	2	8–10 reps
2B	Bench Press (Dumbbell)	2	10–12 reps
Superset
3A	Chest Press (Machine)	2	10–12 reps
3B	Chest Fly (Machine)	2	10–12 reps
Superset
4A	Bicep Curl (Cable)	2	10–12 reps
4B	Tricep Pushdown (Cable)	2	10–12 reps
Superset
5A	Bicep Curl (Dumbbell)	2	10–12 reps
5B	Tricep Extension (Cable)	2	10–12 reps
Superset
6A	Pinwheel Curl	2	12–15 reps
6B	Finger Curls	2	12–15 reps

#	Exercise	Sets	Reps
1	Cable Crunch	3	10–12 reps
2	Deadlift (Barbell)	2	8–10 reps
Superset
3A	T-Bar Row	2	10–12 reps
3B	Pull-Up (Bodyweight)	2	10–12 reps
Superset
4A	Seated Row (Cable)	2	10–12 reps
4B	Lat Pulldown (Neutral Grip)	2	10–12 reps
Superset
5A	Rear Delt Row	2	10–12 reps
5B	Lying Rear Lateral Raise	2	10–12 reps
Superset
6A	Seated Shoulder Press (Dumbbell)	2	10–12 reps
6B	AD Press	2	10–12 reps
Superset
7A	Lateral Raise (Dumbbell)	2	10–12 reps
7B	Lateral Raise (Cable)	2	10–12 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, Looking Good Handsome/Gorgeous 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 50 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.

Looking Good Handsome/Gorgeous 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.

Looking Good Handsome/Gorgeous 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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