Gym Rafael
Transform your strength and redefine your limits in just 12 weeks with Gym Rafael — where every rep brings you closer to your best self.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @8.5 |
| 2 | 12 reps | @10 | ||
| 2 | Chest Press (Machine) | 3 | 12 reps | @10 |
| 2 | 0 reps | — | ||
| 3 | Lateral Raise (Cable) | 3 | 15 reps | @10 |
| 4 | Chest Fly (Cable) | 2 | 15 reps | @10–10 |
| 1 | 12 reps | @10–10 | ||
| 5 | Skull Crusher (Barbell) | 3 | 12 reps | @10 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 12 reps | — |
| 2 | Bent Over Row (Barbell) | 4 | 10 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 15 reps | — |
| 4 | Face Pull | 1 | 15 reps | — |
| 2 | 20 reps | — | ||
| 5 | Reverse Pec Deck | 3 | 15 reps | — |
| 6 | Preacher Curl (Barbell) | 3 | 12 reps | — |
| 7 | Incline Curl (Dumbbell) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 3 | Leg Press (45 Degrees) | 3 | 15 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps |
| 1 | 0 reps | ||
| Superset | |||
| 5A | Leg Curl | 3 | 15 reps |
| 5B | Hamstring Curl | 3 | 15 reps |
| 6 | Standing Calf Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6 reps | @10 |
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps | @10 |
| 2 | 10 reps | @8 | ||
| 3 | Incline Bench Press (Smith Machine) | 3 | 12 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 2 | 12 reps | @10 |
| 2 | 15 reps | @10 | ||
| 5 | Pec Deck (Machine) | 3 | 15 reps | — |
| 6 | Front Raise | 2 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 4 | 12 reps |
| 2 | Underhand Lat Pulldown | 3 | 12 reps |
| Superset | |||
| 3A | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 3B | Rear Delt Fly (Cable) | 4 | 15 reps |
| 4 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 5 | Bicep Curl (Cable) | 3 | 15 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 7 | Seated Row (Cable) | 3 | 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, Gym Rafael 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 60 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.
Gym Rafael is structured around 5 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.
Gym Rafael 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
