Weak Point Warfare: 12 Weeks to Balance
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 6–10 reps |
| 2 | One Arm Lateral Raise (Cable) | 4 | 12–15 reps |
| 3 | Incline Chest Press (Machine) | 3 | 10–12 reps |
| 4 | Cable Y Raise | 3 | 10–12 reps |
| 5 | Overhead Tricep Extension (Cable) | 4 | 12–15 reps |
| 6 | Chest Press (Machine) | 3 | 12–15 reps |
| 7 | Tricep Kickback | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 4 | 15–20 reps |
| 2 | Barbell Drag Curl | 4 | 8–10 reps |
| 3 | Wide Grip Lat Pulldown | 4 | 10–12 reps |
| 4 | Chest Supported Row (Machine) | 3 | 10–12 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 12–15 reps |
| 6 | Rear Delt Fly (Cable) | 3 | 15–20 reps |
| 7 | Incline Curl (Dumbbell) | 3 | 10–12 reps |
| 8 | Shrug (Barbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Smith Machine Deficit Romanian Deadlift (Dumbbell) | 4 | 8–10 reps |
| 2 | Step-Up (Weighted) | 3 | 10–12 reps |
| 3 | Standing Hamstring Curl | 4 | 10–15 reps |
| 4 | Hip Thrust (Dumbbell) | 3 | 10–12 reps |
| 5 | Standing Calf Raise | 4 | 12–15 reps |
| 6 | Seated Calf Raise | 4 | 15–20 reps |
| 7 | Tibialis Raise | 3 | 20–25 reps |
| 8 | Reverse Sled Drag | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Cable) | 4 | 15–20 reps |
| 2 | Incline Bench Press (Smith Machine) | 4 | 6–10 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 12–15 reps |
| 4 | Decline Push Up | 3 | AMRAP |
| 5 | Single Arm Overhead Tricep Extension | 4 | 10–12 reps |
| 6 | Dip (Weighted) | 3 | 8–10 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| 8 | Rear Delt Row | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Rear Delt Row | 4 | 15 reps |
| 2 | Face Pull | 3 | 15–20 reps |
| 3 | Seated Row (Cable) | 4 | 10–12 reps |
| 4 | Preacher Curl (Dumbbell) | 4 | 10–12 reps |
| 5 | Bicep Curl (EZ Bar) | 2 | 8–10 reps |
| 1 | 8–10 reps | ||
| 6 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps |
| 7 | Tricep Kickback | 3 | 15–20 reps |
| Superset | |||
| 8A | Bicep Curl (Cable) | 4 | 15–20 reps |
| 8B | Tricep Pushdown (Cable) | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 6–8 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps |
| 3 | Leg Extension | 4 | 12–15 reps |
| 4 | Smith Mahince Sissy Squat (Weighted) | 3 | 12–15 reps |
| 5 | Leg Raise (Captain's Chair) | 4 | 10–15 reps |
| 6 | Wood Chop | 3 | 12–15 reps |
| 7 | Tibialis Raise | 3 | 20–25 reps |
| Superset | |||
| 8A | Calf Raise (Leg Press) | 3 | 15–20 reps |
| 8B | Seated Calf Raise | 3 | 20 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, Weak Point Warfare: 12 Weeks to Balance 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 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.
Weak Point Warfare: 12 Weeks to Balance 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.
Weak Point Warfare: 12 Weeks to Balance 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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