This is Gonna HURT!
This is to help bring up all body parts, but with an emphasis on shoulders, glutes, and calves.
Overview
Who it's for
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Smith Machine Squat (8-10) | 4 | — |
| 2 | Hip Thrust (10-12) | 3 | — |
| 3 | Leg Curl (12-15) | 3 | — |
| 4 | Calf Raise (15-20) | 4 | — |
| 5 | Incline Dumbbell Press (10-12) | 4 | — |
| 6 | Cable/Machine Fly (12-15) | 3 | — |
| 7 | Lateral Raise (15-20) | 3 | — |
| 8 | Tricep Pushdown (12-15) | 4 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Assisted Pull Up (10-12) | 4 | — |
| 2 | Straight Arm Lat Pull Down (12-15) | 3 | — |
| 3 | T Bar Row (12-15) | 3 | — |
| 4 | Incline Dumbbell Curl (12-15) | 3 | — |
| 5 | Bicep Cable Curl (12-15) | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Deadlift (6-8) | 4 | — |
| 2 | Smith Machine Bend Over (8-10) | 3 | — |
| 3 | Elevated Reverse Lunge/Weighted Box Step Up (10-12) | 3 | — |
| 4 | Assisted Pull Up (10-12) | 4 | — |
| 5 | Seated Row (12-15) | 3 | — |
| 6 | EZ Bar Curl (10-12) | 3 | — |
| 7 | Dumbbell Curl (12-15) | 3 | — |
| 8 | Rear Delt Fly (12-15) | 3 | — |
| 9 | Lateral Raise (15-20) | 3 | — |
| 10 | Calf Raise (15-20) | 4 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Dumbbell Press (10-12) | 4 | — |
| 2 | Cable/Machine Fly (12-15) | 3 | — |
| 3 | Skull Crusher (10-15) | 3 | — |
| 4 | Tricep Pushdown (12-15) | 3 | — |
| 5 | Close Grip Bench Press (8-10) | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (8-10) | 4 | — |
| 2 | Elevated Reverse Lunge/Weighted Box Step Up (10-12) | 3 | — |
| 3 | Leg Press (12-15) | 3 | — |
| 4 | Leg Extension (15-20) | 3 | — |
| 5 | Hip Abduction (15-20) | 3 | — |
| 6 | Calf Raise (15-20) | 4 | — |
| 7 | Lateral Raise (12-15) | 3 | — |
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, This is Gonna HURT! 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 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.
This is Gonna HURT! 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.
This is Gonna HURT! 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
