it has potential
yes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3–5 reps |
| 2 | Pec Deck (Machine) | 3 | 8–12 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 5 | Bayesian Curl | 3 | 10–15 reps |
| 6 | Hammer Curl (Dumbbell) | 3 | 10–15 reps |
| 7 | Wrist Curls | 1 | AMRAP |
| 8 | Eugene Extension | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 6–10 reps |
| 2 | Bent Over Row (Barbell) | 3 | 8–12 reps |
| 3 | Upright Row (Barbell) | 3 | 8–12 reps |
| 4 | Single Arm Tricep Extension (Cable) | 3 | 10–15 reps |
| 5 | Seated Overhead Extension (EZ Bar) | 3 | 8–12 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 7 | Band Face Pull | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Good Morning | 3 | 8–12 reps |
| 2 | Leg Curl | 4 | 12–15 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps |
| 4 | Leg Extension | 3 | 12–15 reps |
| 5 | Standing Calf Raise | 3 | AMRAP |
| 6 | Hip Adductor (Machine) | 3 | AMRAP |
| 7 | Eugene Extension | 1 | AMRAP |
| 8 | Reverse Bicep Curl (EZ Bar) | 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2 | Pec Deck (Machine) | 3 | 8–12 reps |
| 3 | Bayesian Curl | 3 | 12–15 reps |
| 4 | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 6–10 reps |
| 2 | Single Arm Row (Cable) | 3 | 8–12 reps |
| 3 | Upright Row (Barbell) | 3 | 8–12 reps |
| 4 | Rear Delt Fly (Machine) | 3 | 12–15 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 6 | JM Press | 3 | 8–12 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 8 | Reverse Bicep Curl (EZ Bar) | 1 | 12–15 reps |
| 9 | Wrist Curls | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sissy Squat | 3 | 8–12 reps |
| 2 | Leg Extension | 4 | 12–15 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 4 | Leg Curl | 3 | 12–15 reps |
| 5 | Standing Calf Raise | 3 | AMRAP |
| 6 | Hip Adductor (Machine) | 3 | AMRAP |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, it has potential is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 10 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.
it has potential 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
it has potential 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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