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Ultimate framepill method

by Arin A.

Program Description

By leveraging Endocrine Postural Modulation and Proprioceptive Hormonal Cycling, the Ultimate Framepill Method triggers a cascade of anabolic signals, subtly lowering baseline cortisol while enhancing pulsatile testosterone and nocturnal growth hormone secretion. Through precise manipulation of Clavicular Load Vectors and Lateral Tension Pathways, skeletal muscle density increases without overstimulating the hypothalamic-pituitary-adrenal axis. This optimizes the Cortisol-to-Testosterone Ratio (CTR) — a key biomarker in visual dominance and perceived vitality. Pilot “field applications” showed up to a 38% increase in free T after only 11 days, with concurrent boosts in IGF-1 bioavailability and myofibrillar hypertrophy density. The result? A frame that not only looks superior but is hormonally primed for sustained growth and structural adaptation. Breakthrough Study – Biophysical University of Pseudoscience, Gaza A 42-day trial on 178 men using the Ultimate Framepill Method™ yielded extreme physiological and “ethnogenetic” changes. Conclusion: Lead researcher Dr. Mahmoud El-Kinetico declared this “the first method to simultaneously enhance frames, alter secondary sex traits, and rewrite phenotypic markers across ethnic groups,” with calls for a $74M grant to explore rapid, non-genetic phenotype modification.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 05:29
  • Last Edited
    Aug 16, 2025 05:50
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
1
1
1
8 reps
10 reps
12 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
6 reps
10 reps
20 reps
RPE 9.5
RPE 6
RPE 10
3
Shrug (Trap Bar)
1
1
1
25 reps
15 reps
10 reps
RPE 6
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
50 reps
RPE 10
2
T-Bar Row
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
25 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
3
Inverted Row
1
1
40 reps
20 reps
RPE 8
RPE 6
4
High Pull
2
1
6 reps
4 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
10
4 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
2
1
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Spider Curl
4
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Face Pull
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
5 Reps
@8
@8
@8
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
10 Reps
20 Reps
@9.5
@6
@10
3
Shrug (Trap Bar)
1 Set
1 Set
1 Set
25 Reps
15 Reps
10 Reps
@6
@8.5
@10
4
Behind The Back Lateral Raise (Cable)
1 Set
50 Reps
@10
Day 2
1
Superman
1 Set
50 Reps
@10
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
25 Reps
@6
@7
@8
@9
@10
@10
3
Inverted Row
1 Set
1 Set
40 Reps
20 Reps
@8
@6
4
High Pull
2 Sets
1 Set
6 Reps
4 Reps
@9.5
@10
Day 3
1
Hip Thrust (Barbell)
10 Sets
4 Reps
@10
Day 4
1
Push Up
1 Set
2 Sets
1 Set
2 Sets
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
@8
@8.5
@9.5
2
Spider Curl
4 Sets
8 Reps
@8