Gains without Brains
Hybrid PPL and Arnold split for maximum strength and muscle gain.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @7 |
| 3 | Straight Leg Calf Raise | 3 | 20 reps | @7 |
| Superset | ||||
| 4A | Leg Extension | 3 | 10 reps | @7 |
| 4B | Hamstring Curl | 3 | 10 reps | @7 |
| 5 | Sled Push | 2 | 1 rep | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps | @8 |
| 2 | Bench Press (Barbell) | 4 | 5 reps | @9 |
| 3 | Incline Chest Press (Machine) | 3 | 8 reps | @7 |
| 4 | Chest Supported Row (Machine) | 3 | 8 reps | @7 |
| Superset | ||||
| 5A | Single Arm Iso Row | 3 | 12 reps | @6 |
| 5B | Cable Crunch | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @9 |
| 2 | Lateral Raise (Dumbbell) | 3 | 15 reps | @9 |
| 3 | Bicep Curl (Dumbbell) | 3 | 810 reps | @7 |
| 4 | Skull Crusher (Dumbbell) | 3 | 10 reps | @7 |
| 5 | Spider Curl | 3 | 10 reps | @7 |
| 6 | Tricep Extension (Cable) | 3 | 15 reps | @8 |
| 7 | Pallof Press | 3 | 20 reps | @5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 3 | 20 reps | @9 |
| 2 | Pendulum Squat | 3 | 5 reps | @8 |
| 3 | Hip Thrust (Barbell) | 3 | 8 reps | @8 |
| 4 | Walking Lunge | 3 | 15 reps | @9 |
| 5 | Hanging Leg Raise | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 5 | 6 reps | @8 |
| 2 | Cable Low Row | 3 | 12 reps | @7 |
| 3 | Shrug (Dumbbell) | 3 | 15 reps | @9 |
| 4 | Bicep Curl (Barbell) | 3 | 10 reps | @7 |
| 5 | Hammer Curl (Cable) | 3 | 12 reps | @7 |
| 6 | Cable Wrist Curl | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 2 | 8 reps | @10 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 3 | Chest Fly (Cable) | 3 | 12 reps | @9 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| 4B | Skull Crusher (Dumbbell) | 3 | 10 reps | @7 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @9 |
| 6 | Cable Crunch | 2 | AMRAP | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Gains without Brains is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Gains without Brains 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gains without Brains 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
