Golden God
The program I developed to overload the muscles.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Wide Grip) | 3 | 10 reps | @9.5 |
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps | @9.5 |
| 3 | Squat (Barbell) | 3 | 10 reps | @9.5 |
| 4 | Seated Row (Cable) | 3 | 10 reps | @9.5 |
| 5 | Wood Chop | 3 | 10 reps | @9 |
| 6 | Shrug (Trap Bar) | 3 | 10 reps | @9.5 |
| 7 | Hammer Curl (Cable) | 3 | 10 reps | @9 |
| 8 | Abs Crunch (Weighted) | 3 | 20 reps | @9 |
| 9 | Hammer Curl | 3 | 10 reps | @9.5 |
| 10 | Tricep Extension (Cable) | 3 | 10 reps | @9.5 |
| 11 | Hip Thrust (Barbell) | 3 | 10 reps | @9.5 |
| 12 | Lateral Raise (Dumbbell) | 3 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Fly Press (Dumbbell) | 3 | 10 reps | @9.5 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @9.5 |
| 3 | Trap Bar Deadlift | 3 | 10 reps | @9.5 |
| 4 | Dumbbell Row | 3 | 10 reps | @9.5 |
| 5 | Hip Thrust (Barbell) | 3 | 10 reps | @9.5 |
| 6 | Hammer Curl (Cable) | 3 | 10 reps | @9.5 |
| 7 | Lateral Raise (Cable) | 3 | 10 reps | @9.5 |
| 8 | Hammer Curl | 3 | 10 reps | @9.5 |
| 9 | Tricep Pushdown (Cable) | 3 | 10 reps | @9.5 |
| 10 | Russian Twist (Dumbbell) | 3 | 20 reps | @9.5 |
| 11 | Cable Crunch | 3 | 10 reps | @9.5 |
| 12 | Face Pull | 3 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 10 reps | @9.5 |
| 2 | Pull-Up (Weighted) | 3 | 5 reps | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @9.5 |
| 4 | Cable Crossover | 3 | 10 reps | @9.5 |
| 5 | Barbell Row | 3 | 10 reps | @9.5 |
| 6 | Glute Bridge (Barbell) | 3 | 10 reps | @9.5 |
| 7 | Hammer Curl | 3 | 10 reps | @9.5 |
| 8 | Cable Crunch | 3 | 10 reps | @9.5 |
| 9 | French Press | 3 | 10 reps | @9.5 |
| 10 | Hammer Curl (Cable) | 3 | 10 reps | @9.5 |
| 11 | Decline Crunch | 3 | 20 reps | @9 |
| 12 | Front Raise | 3 | 10 reps | @9.5 |
| 13 | Lying Tricep Extension (Barbell) | 3 | 10 reps | @9.5 |
| 14 | Lat Pulldown (Single Arm) | 3 | 10 reps | @9.5 |
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, Golden God 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 garage 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 120 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.
Golden God is structured around 3 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.
Golden God 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
