Ultimate Gaynes + Joint v4
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Upper Circle Crunch | 3 | 0 reps |
| 2 | Power Over | 3 | 10 reps |
| 3 | Deadlift (Barbell) | 3 | 0 reps |
| 4 | Zercher Squat (Barbell) | 3 | 0 reps |
| 5 | Lying Leg Curl | 3 | 0 reps |
| 6 | Leg Extension | 3 | 0 reps |
| 7 | Hip Thrust (Dumbbell) | 3 | 0 reps |
| 8 | Brachialis Curl | 3 | 0 reps |
| 9 | Standing Calf Raise | 3 | 0 reps |
| 10 | Dips Between Chairs | 3 | 0 reps |
| 11 | Pull-Up (Bodyweight) | 2 | 2 reps |
| 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Windshield Wipers | 1 | 0 reps |
| 2 | Oblique Crunch | 3 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 4 | Squat (Barbell) | 3 | 0 reps |
| 5 | Inverted Row | 3 | 0 reps |
| 6 | Leg Press | 3 | 0 reps |
| 7 | One Arm Lat Pull Down | 3 | 0 reps |
| 8 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 9 | Y Raise | 3 | 0 reps |
| 10 | Abduction & Adduction | 12 | 0 reps |
| 11 | Joint Mobility | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Swiper | 1 | 0 reps |
| 2 | Knee Tuck (Lower Abs) | 1 | 0 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 4 | Hammer Curl | 3 | 0 reps |
| 5 | Reverse cable fly | 3 | 0 reps |
| 6 | Bent Over Row (Barbell) | 3 | 0 reps |
| 7 | Throat Pull | 3 | 0 reps |
| 8 | Face Pull | 3 | 0 reps |
| Superset | |||
| 9A | Neck Curl | 3 | 0 reps |
| 9B | Neck Extension | 3 | 0 reps |
| 10 | Knee Over Toes | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Raise | 3 | 0 reps |
| 2 | Corkscrew | 3 | 0 reps |
| 3 | Overhead Press (Dumbbell) | 3 | 0 reps |
| 4 | Bench Press (Dumbbell) | 3 | 0 reps |
| 5 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 6 | Chest Fly (Cable) | 3 | 0 reps |
| Superset | |||
| 7A | Lying Tricep Extension (Barbell) | 3 | 0 reps |
| 7B | Bench Press (Close Grip) | 3 | 0 reps |
| 8 | Rocking Pushdown | 3 | 0 reps |
| 9 | One Arm Lateral Raise (Cable) | 3 | 0 reps |
| 10 | Delt Raise | 3 | 0 reps |
| 11 | Joint Mobility | 1 | 0 min |
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, Ultimate Gaynes + Joint v4 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.
Ultimate Gaynes + Joint v4 is structured around 4 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.
Ultimate Gaynes + Joint v4 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
