My method is the
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 3 | 15 reps | @9.5 |
| 2 | Bench Press (Barbell) | 3 | 10 reps | @8.5 |
| 3 | Push Up | 4 | 15 reps | @10 |
| 4 | Shoulder Press (Plate Loaded) | 3 | 10 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 4 | 10 reps | @10 |
| 6 | Skull Crusher | 3 | 10 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
| 1 | 15 reps | @7 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps |
| 2 | Chest Supported Row (Machine) | 3 | 10 reps |
| 3 | Seated Row (Cable) | 4 | 10 reps |
| 4 | Reverse Pec Deck | 3 | 12 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 6 | Hammer Curl | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 12 reps |
| 2 | Leg Extension | 3 | 12 reps |
| 3 | Leg Press (45 Degrees) | 3 | 8 reps |
| 4 | Hack Squat | 4 | 10 reps |
| 5 | Bulgarian Split Squat (Barbell) | 3 | 10 reps |
| 6 | Seated Calf Raise | 4 | 20 reps |
| 7 | Leg Raise (Captain's Chair) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 2 | Incline Bench Press (Smith Machine) | 3 | 10 reps |
| 3 | Chest Fly (Cable) | 4 | 15 reps |
| 4 | Bent Over Row (Barbell) | 3 | 10 reps |
| 5 | Lat Pulldown | 3 | 12 reps |
| 6 | Single Arm High Row (Cable) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 3 | Incline Tricep Extension (Dumbbell) | 3 | 15 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 10 reps |
| 5 | Skull Crusher | 3 | 15 reps |
| 6 | Incline Curl (Dumbbell) | 4 | 15 reps |
| 7 | Hammer Curl | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 12 reps |
| 2 | Squat (Barbell) | 3 | 10 reps |
| 3 | Hack Squat | 4 | 10 reps |
| 4 | Bulgarian Split Squat (Barbell) | 4 | 10 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, My method is the 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 is a home workout program. No gym required. 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 40 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.
My method is the 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.
My method is the 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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