IntermediateFree

Sweet november GYM

Push - Pull days with rest day as full body workout Push day: Chest, Shoulder, Triceps, Quads Pull day: Back, Biceps, Hamstrings, Glutes Full body: Antagonist

Anton Razumov· Oct 2024

iOS & Android

Overview

Length

2 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

100 min

Hypertrophy & Strength

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

11.7%

Hamstrings

11.7%

Triceps

Quadriceps

8.3%

Upper Back

8.1%

Front Delts

Chest

Forearms

6.4%

Abs

5.3%

Lats

4.5%

Biceps

4.5%

Lower Back

3.8%

Other

3.5%

Middle Delts

Rear Delts

Abductors

2.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5 min	@10
Superset
2A	Cable Crossover	4	12–15 reps	@10
2B	Front Squat (Barbell)	3	8–12 reps	@10
Superset
3A	Seated Overhead Press (Dumbbell)	3	8–12 reps	@10
3B	Bulgarian Split Squat (Dumbbell)	3	10–20 reps	@10
Superset
4A	Bench Press (Dumbbell)	3	8–12 reps	@10
4B	Lying Leg Raise	3	15–30 reps	@10
Superset
5A	Reverse Pec Deck	3	15–20 reps	@10
5B	Lying Tricep Extension (Barbell)	3	20–30 reps	@10
6	Farmer's Walk (Weighted)	3	90–120 sec	@10
7	Stretching	1	10 min	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5 min	@10
Superset
2A	Lat Pulldown	3	12–15 reps	@10
2B	Hip Thrust (Barbell)	3	8–12 reps	@10
Superset
3A	T-Bar Row	3	8–12 reps	@10
3B	Lying Leg Curl	3	20–30 reps	@10
Superset
4A	Incline Curl (Dumbbell)	3	8–12 reps	@10
4B	Romanian Deadlift (Barbell)	3	8–12 reps	@10
Superset
5A	Hammer Curl	3	20–30 reps	@10
5B	Hip Abductor (Machine)	3	20–30 reps	@10
6	Farmer's Walk (Weighted)	3	90–180 sec	@10
7	Stretching	1	10 min	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5 min	@10
Superset
2A	Cable Crossover	4	12–15 reps	@10
2B	Front Squat (Barbell)	3	8–12 reps	@10
Superset
3A	Seated Overhead Press (Dumbbell)	3	8–12 reps	@10
3B	Bulgarian Split Squat (Dumbbell)	3	10–20 reps	@10
Superset
4A	Bench Press (Dumbbell)	3	8–12 reps	@10
4B	Lying Leg Raise	3	15–30 reps	@10
Superset
5A	Reverse Pec Deck	3	15–20 reps	@10
5B	Lying Tricep Extension (Barbell)	3	20–30 reps	@10
6	Farmer's Walk (Weighted)	3	90–120 sec	@10
7	Stretching	1	10 min	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5 min	@10
Superset
2A	Lat Pulldown	3	12–15 reps	@10
2B	Hip Thrust (Barbell)	3	8–12 reps	@10
Superset
3A	T-Bar Row	3	8–12 reps	@10
3B	Lying Leg Curl	3	20–30 reps	@10
Superset
4A	Incline Curl (Dumbbell)	3	8–12 reps	@10
4B	Romanian Deadlift (Barbell)	3	8–12 reps	@10
Superset
5A	Hammer Curl	3	20–30 reps	@10
5B	Hip Abductor (Machine)	3	20–30 reps	@10
6	Farmer's Walk (Weighted)	3	90–180 sec	@10
7	Stretching	1	10 min	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5 min	@10
Superset
2A	Cable Crossover	4	12–15 reps	@10
2B	Front Squat (Barbell)	3	8–12 reps	@10
Superset
3A	Seated Overhead Press (Dumbbell)	3	8–12 reps	@10
3B	Bulgarian Split Squat (Dumbbell)	3	10–20 reps	@10
Superset
4A	Bench Press (Dumbbell)	3	8–12 reps	@10
4B	Lying Leg Raise	3	15–30 reps	@10
Superset
5A	Reverse Pec Deck	3	15–20 reps	@10
5B	Lying Tricep Extension (Barbell)	3	20–30 reps	@10
6	Farmer's Walk (Weighted)	3	90–120 sec	@10
7	Stretching	1	10 min	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5 min	@10
Superset
2A	Lat Pulldown	3	12–15 reps	@10
2B	Hip Thrust (Barbell)	3	8–12 reps	@10
Superset
3A	T-Bar Row	3	8–12 reps	@10
3B	Lying Leg Curl	3	20–30 reps	@10
Superset
4A	Incline Curl (Dumbbell)	3	8–12 reps	@10
4B	Romanian Deadlift (Barbell)	3	8–12 reps	@10
Superset
5A	Hammer Curl	3	20–30 reps	@10
5B	Hip Abductor (Machine)	3	20–30 reps	@10
6	Farmer's Walk (Weighted)	3	90–180 sec	@10
7	Stretching	1	10 min	@10

#	Exercise	Sets	Reps	Intensity
1	Jump Rope	1	5 min	@10
Superset
2A	Cable Crossover	4	12–15 reps	@10
2B	Front Squat (Barbell)	3	8–12 reps	@10
Superset
3A	Seated Overhead Press (Dumbbell)	3	8–12 reps	@10
3B	Bulgarian Split Squat (Dumbbell)	3	10–20 reps	@10
Superset
4A	Bench Press (Dumbbell)	3	8–12 reps	@10
4B	Lying Leg Raise	3	15–30 reps	@10
Superset
5A	Reverse Pec Deck	3	15–20 reps	@10
5B	Lying Tricep Extension (Barbell)	3	20–30 reps	@10
6	Farmer's Walk (Weighted)	3	90–120 sec	@10
7	Stretching	1	10 min	@10

Weeks 2–2 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Sweet november GYM is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 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 100 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.

Sweet november GYM is structured around 7 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 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Sweet november GYM 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android