Creeping Death Week 6-12
This is John Meadows week 6 to 12 of Creeping Death V2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Meadow Row | 4 | 10 reps | @9 |
| 2 | Rack Pull (Barbell) | 5 | 5 reps | @9 |
| 3 | Standing Pullover (Cable) | 4 | 8 reps | @9 |
| 4 | Underhand Lat Pulldown | 4 | 8 reps | @9 |
| 5 | Face Pull | 3 | 12 reps | @9 |
| 6 | Leg Raise (Captain's Chair) | 6 | AMRAP | @9 |
| 7 | Bicep Curl (EZ Bar) | 4 | 12 reps | @10 |
| 8 | Incline Hammer Curl (Dumbbell) | 4 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10 reps | @9 |
| 2 | Bench Press (Barbell) | 5 | 5 reps | @9 |
| 3 | Dip (Bodyweight) | 3 | 10 reps | @10 |
| 4 | Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 5 | Overhead Press (Barbell) | 4 | 6 reps | @9 |
| 6 | Rear Delt Fly (Machine) | 4 | 25 reps | @9 |
| 7 | Tricep Pushdown (Cable) | 4 | 10 reps | @9 |
| 8 | Seated Overhead Dumbbell Extension | 4 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 8 reps | @9 |
| 2 | Squat (Barbell) | 3 | 10 reps | @9 |
| 3 | Leg Extension | 3 | 8 reps | @9 |
| 4 | Lying Leg Curl | 4 | 12 reps | @9 |
| 5 | Calf Raise (Machine) | 8 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 4 | 10 reps | @9 |
| 2 | Straight Arm Pulldown | 4 | 8 reps | @9 |
| 3 | Underhand Lat Pulldown | 4 | 12 reps | @9 |
| 4 | Shrug (Dumbbell) | 4 | 10 reps | @9 |
| 5 | Bicep Curl (Barbell) | 4 | 8 reps | @9 |
| 6 | Reverse Bicep Curl (EZ Bar) | 4 | 15 reps | — |
| 7 | Cable Crunch | 6 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 6 reps | @9 |
| 2 | Pec Fly (Dumbbell) | 4 | 8 reps | @9 |
| 3 | Bench Press (Dumbbell) | 4 | 8 reps | @9 |
| 4 | Seated Overhead Press (Dumbbell) | 4 | 15 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 4 | 15 reps | @9 |
| 6 | Tricep Pushdown (Cable) | 4 | 10 reps | @9 |
| 7 | JM Press (Smith Machine) | 4 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 10 reps | @9 |
| 2 | Stiff Leg Deadlift | 4 | 10 reps | @9 |
| 3 | Walking Lunge (Dumbbell) | 4 | 8 reps | @9 |
| 4 | Leg Curl | 4 | 12 reps | @9 |
| 5 | Horizontal Calf Extension | 6 | 15 reps | @9 |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Creeping Death Week 6-12 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 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 90 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.
Creeping Death Week 6-12 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Creeping Death Week 6-12 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
