Escalate
get huge bro
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 2–6 reps | @9.5 |
| 1 | 2–6 reps | @9.5 | ||
| 2 | Bench Press (Wide Grip) | 1 | 2–8 reps | @9.5 |
| 1 | 2–8 reps | @9.5 | ||
| 3 | Pec Fly (Cables) | 1 | 6–10 reps | @9.5 |
| 1 | 6–10 reps | @9.5 | ||
| 4 | Incline Bench Press (Dumbbell) | 1 | 8–15 reps | @9.5 |
| 1 | 8–15 reps | @9.5 | ||
| 5 | Deficit Push Up | 1 | AMRAP | @10 |
| 6 | Behind The Back Cable Lateral Raises | 1 | 6–12 reps | @9 |
| 1 | 6–12 reps | @9 | ||
| 7 | Lateral Raise (Dumbbell) | 1 | AMRAP | @10 |
| 8 | Preacher Curl (Cable) | 1 | 8–14 reps | @9.5 |
| 1 | 8–14 reps | @9.5 | ||
| 9 | Hammer Curl (Cable) | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Barbell) | 1 | 3–5 reps | @9.5 |
| 1 | 3–5 reps | @9.5 | ||
| 2 | Leg Press | 1 | 5–8 reps | @9.5 |
| 1 | 5–8 reps | @9.5 | ||
| 3 | Back Extension (Weighted) | 1 | 6–10 reps | @9.5 |
| 1 | 6–10 reps | @9.5 | ||
| 4 | Single Leg Leg Extensions | 1 | 5–8 reps | @10 |
| 1 | 5–8 reps | @10 | ||
| 5 | Hamstring Curl (Single Leg) | 1 | 6–10 reps | @9.5 |
| 1 | 6–10 reps | @9.5 | ||
| 6 | Hip Adductor (Machine) | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @9.5 | ||
| 2 | Meadow Row | 1 | 6–10 reps | @9.5 |
| 1 | 6–10 reps | @9.5 | ||
| 3 | Single Arm High Row (Cable) | 1 | 8–14 reps | @9.5 |
| 1 | 8–14 reps | @9.5 | ||
| 4 | Wide Grip Lat Pulldown | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @9 | ||
| 5 | Chin-Up (Bodyweight) | 1 | AMRAP | @10 |
| 6 | Hammer Curl (Dumbbell) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 7 | Lateral Raise (Dumbbell) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 4–9 reps | @9 |
| 1 | 4–9 reps | @9 | ||
| 3 | Chest Press (Machine) | 1 | 6–12 reps | @9 |
| 1 | 6–12 reps | @9 | ||
| 4 | Skull Crusher (Dumbbell) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 5 | Tricep Pushdown (Cable) | 1 | 10–18 reps | @9 |
| 1 | 10–18 reps | @9 | ||
| 6 | Behind The Back Cable Lateral Raises | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 7 | Preacher Curl (Dumbbell) | 1 | 7–14 reps | @9 |
| 1 | 7–14 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 3–5 reps | @9 |
| 1 | 3–5 reps | @9 | ||
| 2 | Hack Squat | 1 | 4–6 reps | @9 |
| 1 | 4–6 reps | @9 | ||
| 3 | Leg Press | 1 | 20–30 reps | @9.5 |
| 1 | 20–30 reps | @9.5 | ||
| 4 | Walking Lunge (Dumbbell) | 1 | 10–15 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 5 | Hamstring Curl | 1 | 7–12 reps | @9 |
| 1 | 7–12 reps | @9 | ||
| 1 | 7–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 10–25 reps | @9 |
| 1 | 10–25 reps | @9 | ||
| 2 | Lying Pullover (Cable) | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @9 | ||
| 3 | Pull-Up (Bodyweight) | 1 | 10–18 reps | @9 |
| 1 | 10–18 reps | @9 | ||
| 4 | T-Bar Row | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @9 | ||
| 5 | Single Arm Row (Dumbbell) | 1 | 8–15 reps | @9 |
| 1 | 8–15 reps | @9 | ||
| 6 | Hammer Curl (Cable) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @9 | ||
| 7 | Lateral Raise (Cable) | 1 | 8–12 reps | @9 |
| 1 | 8–12 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, Escalate 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 80 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.
Escalate 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.
Escalate 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.
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