The Final Storm
Unleash your potential and sculpt your dream physique in just 12 weeks with The Final Storm—where hard work meets transformation.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Incline Chest Press | 7 | 10 reps | 85% |
| 3 | 10 reps | 65% | ||
| 1 | 20 reps | 45% | ||
| 2 | Slight Incline Dumbbell Press | 4 | 8 reps | @8 |
| 3 | Pec Deck (Machine) | 3 | 10 reps | 80% |
| 2 | 12 reps | 65% | ||
| 1 | 20 reps | 50% | ||
| 4 | Deficit Push Up | 3 | 10 reps | @8 |
| 5 | Hammer Dip | 3 | 12 reps | @8 |
| 6 | Tricep Rope Push Down (Cable) | 5 | 15 reps | 80% |
| 2 | 15 reps | 65% | ||
| 1 | 40 reps | 50% | ||
| 7 | Single arm Tricep Pushdown | 3 | 15 reps | @8 |
| 8 | Treadmill | 1 | 30 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | AMRAP | 80% |
| 1 | AMRAP | 65% | ||
| 1 | AMRAP | 50% | ||
| 1 | AMRAP | 35% | ||
| 2 | Romanian Deadlift (Dumbbell) | 1 | AMRAP | @8.5 |
| 1 | AMRAP | @9 | ||
| 1 | AMRAP | @9.5 | ||
| 1 | AMRAP | @10 | ||
| 3 | Hack Squat | 1 | 20 reps | @8 |
| 2 | 20 reps | @9 | ||
| 4 | Hip Thrust (Machine) | 3 | 12 reps | @9 |
| 5 | Leg Curl | 3 | 15 reps | @9 |
| 1 | 50 reps | @9 | ||
| 6 | Leg Extension | 3 | 20 reps | @9 |
| 1 | 50 reps | @9 | ||
| 7 | Standing Calf Raise | 4 | 12 reps | @8 |
| 8 | Treadmill | 1 | 20 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 12 reps | @8 |
| 1 | 20 reps | @9 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 5 | 15 reps | @8 |
| 1 | 25 reps | @9 | ||
| Superset | ||||
| 4A | Bicep Curl (Cable) | 3 | 15 reps | @8 |
| 4B | Tricep Pushdown (Cable) | 3 | 15 reps | @8 |
| Superset | ||||
| 5A | Bicep Curl (Dumbbell) | 3 | 30 reps | @6 |
| 5B | Incline Tricep Extension (Dumbbell) | 3 | 30 reps | @6 |
| 6 | Assault Bike | 1 | 20 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 1 | 100 reps | @8 |
| 2 | Bench Press (Barbell) | 4 | 20 reps | @8 |
| 3 | Lateral Raise (Cable) | 4 | 20 reps | @8 |
| 4 | Pec Deck (Machine) | 4 | 30 reps | @8 |
| 5 | Band Pull Apart | 4 | 20 reps | @8 |
| 6 | Dynamic Banded Push Up | 3 | 12 reps | @8 |
| 7 | Treadmill | 1 | 60 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 4 | 8 reps | @8 |
| 1 | 20 reps | @7 | ||
| 2 | Lat Pulldown (Neutral Grip) | 4 | 12 reps | @8 |
| 3 | Rope Lat Extension | 3 | 15 reps | @8 |
| 1 | 20 reps | @9 | ||
| 4 | Seated Row (Cable) | 3 | 12 reps | @8 |
| 1 | 20 reps | @9 | ||
| 5 | Reverse Pec Deck | 1 | 10 reps | @8 |
| 3 | 15 reps | @8 | ||
| 1 | 20 reps | @9 | ||
| 6 | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 1 | 20 reps | @9 | ||
| 7 | Plate Loaded preacher Curl | 3 | 12 reps | @8 |
| 1 | 20 reps | @9 | ||
| 8 | Row Machine | 1 | 10 min | @6 |
| 9 | Treadmill | 1 | 20 min | @6 |
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, The Final Storm 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.
The Final Storm 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.
The Final Storm 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
