Max Spring Program
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 2 | Shrug (Barbell) | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 3 | Lat Pulldown (Single Arm) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | — | ||
| 4 | Wrist Curls | 1 | 12 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 5 | Farmer's Walk (Weighted) | 1 | AMRAP | @8 |
| 1 | AMRAP | @8 | ||
| 1 | AMRAP | @8 | ||
| 6 | One Arm Overhead Carry with March | 1 | AMRAP | @8 |
| 1 | AMRAP | @8 | ||
| 1 | AMRAP | @8 | ||
| 7 | Lying Leg Raise | 1 | 12 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 8 | TRX Row Iso | 1 | 0.5 min | — |
| 1 | 0.5 min | — | ||
| 1 | 0.5 min | — | ||
| 9 | T'S, Y'S, I'S | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 10 | Face Pull | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 2 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 2 | Pec Deck (Machine) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 3 | Lateral Raise (Cable) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 4 | Rear Delt Fly (Machine) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 5 | Tricep Extension (Cable) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 6 | Preacher Curl (Machine) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 7 | Overhead Tricep Extension (Cable) | 1 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 8 | Reverse Bicep Curl (EZ Bar) | 1 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 9 | Scapular Push Up | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 10 | Banded Scaption Iso | 1 | 0.5 min | — |
| 1 | 0.5 min | — | ||
| 1 | 0.5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 8 reps | @10 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 2 | Standing Calf Raise | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 3 | Nordic Curl | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 4 | Step-Up (Weighted) | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 5 | Lying Leg Curl | 1 | 10 reps | — |
| 1 | 8 reps | — | ||
| 6 | Single Leg Extension | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 7 | Wrist Extension (Dumbbell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 8 | Plank | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 1 | 1 min | — | ||
| 9 | Serratus Punches | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 2 | Bent Over Row (Dumbbell) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 3 | Suitcase Carry | 1 | 1 rep | — |
| 1 | 1 rep | — | ||
| 1 | 1 rep | — | ||
| 4 | Band Face Pull | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 5 | Landmine Press | 1 | 8 reps | @6 |
| 1 | 8 reps | @6 | ||
| 6 | Scapular Pull-Up | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 7 | Incline Y'S | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 8 | Pallof Press | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Neutral Grip Shoulder Press | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 2 | Single Arm Dumbbell Bench Press | 1 | 6 reps | — |
| 1 | 6 reps | — | ||
| 1 | 6 reps | — | ||
| 3 | Dip (Bodyweight) | 1 | — | — |
| 1 | — | — | ||
| 1 | — | — | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 5 | Hammer Preacher Curls | 1 | 12 reps | — |
| 1 | 8 reps | — | ||
| 6 | Rear Delt Fly (Cable) | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
| 7 | JM Press (Smith Machine) | 1 | 10 reps | — |
| 1 | 8 reps | — | ||
| 8 | Alternating Dumbbell Curl | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 9 | Single Arm Tricep Extension (Cable) | 1 | 10 reps | — |
| 1 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pendulum Squat | 1 | 6 reps | @10 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 2 | Nordic Curl | 1 | 8 reps | — |
| 1 | 6 reps | — | ||
| 1 | 6 reps | — | ||
| 3 | Standing Calf Raise | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 4 | Single Leg Press | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 5 | Seated Hamstring Curl | 1 | 10 reps | — |
| 1 | 8 reps | — | ||
| 6 | Leg Extension | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 7 | Wrist Extension (Dumbbell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 8 | Plank on Swissball | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 1 | 1 min | — | ||
| 9 | Serratus Punches | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 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, Max Spring Program 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 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.
Max Spring Program 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.
Max Spring Program 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
