18 Week Workout Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 2 | Incline Bench Press (Barbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 4 | Incline Chest Fly (Dumbbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 5 | Cable Crossover | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 6 | Tricep Pushdown (Cable) | 4 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 7 | Lying Tricep Extension (Barbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 8 | Overhead Tricep Extension (Dumbbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 9 | Dip (Bodyweight) | 4 | AMRAP | @10 |
| 10 | Push Up | 4 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 2 | Underhand Lat Pulldown | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 3 | Straight Arm Pulldown | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 4 | Seated Row (Cable) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 5 | Bent Over Row (Barbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 6 | Bicep Curl (Barbell) | 4 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 7 | Preacher Curl (Dumbbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 8 | Preacher Curl (Barbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 9 | Incline Curl (Dumbbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 10 | Hammer Curl (Dumbbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 2 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 3 | Front Raise | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 4 | Front Raise (Barbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 5 | Upright Row (Barbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 6 | Shrug (Dumbbell) | 4 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 7 | Arnold Press | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 8 | Seated Military Press (Barbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 9 | Rear Delt Fly (Machine) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 10 | Seated Calf Raise | 4 | 20–30 reps | 60% |
| 1 | 0–30 reps | 60% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 3 | Leg Press | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 4 | Leg Extension | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 5 | Lying Leg Curl | 3 | 8–12 reps | 70% |
| 1 | 0–12 reps | 70% | ||
| 6 | Lunge (Bodyweight) | 4 | 15–20 reps | 70% |
| 7 | Back Extension | 4 | 15–20 reps | 70% |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 18 Week Workout Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 60 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.
18 Week Workout Program 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
18 Week Workout Program 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
