Max out performance,strength/hypertrophy/Endurance
Workouts may take 30-80 minutes, this program is quite intense so you may make some changes like deload weeks and also a rest day is a must at least once a week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 20–30 reps | 70% |
| 1 | 6–12 reps | 80% | ||
| 1 | 6–10 reps | 85% | ||
| 2 | Incline Bench Press (Barbell) | 1 | 20–30 reps | @7.5 |
| 1 | 6–12 reps | @9 | ||
| 3 | Decline Bench Press (Barbell) | 1 | 20–30 reps | @6.5 |
| 1 | 8–12 reps | @9.5 | ||
| 4 | Pec Fly (Dumbbell) | 1 | 20–30 reps | @7 |
| 1 | 8–12 reps | @10 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 20–30 reps | @7.5 |
| 1 | 8–12 reps | @8.5 | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 20–30 reps | @8 |
| 1 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Paused) | 1 | 20–30 reps | 50% |
| 1 | 8–12 reps | 70% | ||
| 1 | 6–10 reps | 90% | ||
| 2 | Barbell Row | 1 | 20–30 reps | @6.5–7.5 |
| 1 | 6–12 reps | @8–9.5 | ||
| 3 | Upright Row (Barbell) | 1 | 20–30 reps | @7–7.5 |
| 1 | 8–12 reps | @8.5–10 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 20–30 reps | @6.5–8 |
| 1 | 8–12 reps | @8–9.5 | ||
| 5 | Rear Delt Fly (Dumbbell) | 1 | 20–30 reps | @7–8.5 |
| 1 | 8–12 reps | @8–9.5 | ||
| 6 | Seated Shoulder Press (Dumbbell) | 1 | 20–30 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 7 | Tricep Kickback | 1 | 20–30 reps | @7.5 |
| 1 | 8–12 reps | @9.5 | ||
| 8 | Tricep Extension (Barbell) | 1 | 20–30 reps | @7 |
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Paused) | 1 | 20–30 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9.5 | ||
| 2 | Reverse Lunge (Barbell) | 1 | 20–30 reps | @8 |
| 1 | 10–15 reps | @9.5 | ||
| 3 | Stair Climb | 1 | 30–50 reps | @8 |
| 1 | 10–15 reps | @9.5 | ||
| 4 | Standing Calf Raise | 1 | 25 reps | @7.5 |
| 1 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 20–30 reps | 70% |
| 1 | 6–12 reps | 80% | ||
| 1 | 6–10 reps | 85% | ||
| 2 | Incline Bench Press (Barbell) | 1 | 20–30 reps | @7.5 |
| 1 | 6–12 reps | @9 | ||
| 3 | Decline Bench Press (Barbell) | 1 | 20–30 reps | @6.5 |
| 1 | 8–12 reps | @9.5 | ||
| 4 | Pec Fly (Dumbbell) | 1 | 20–30 reps | @7 |
| 1 | 8–12 reps | @10 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 20–30 reps | @7.5 |
| 1 | 8–12 reps | @8.5 | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 20–30 reps | @8 |
| 1 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Paused) | 1 | 20–30 reps | 50% |
| 1 | 8–12 reps | 70% | ||
| 1 | 6–10 reps | 90% | ||
| 2 | Barbell Row | 1 | 20–30 reps | @6.5–7.5 |
| 1 | 6–12 reps | @8–9.5 | ||
| 3 | Upright Row (Barbell) | 1 | 20–30 reps | @7–7.5 |
| 1 | 8–12 reps | @8.5–10 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 20–30 reps | @6.5–8 |
| 1 | 8–12 reps | @8–9.5 | ||
| 5 | Rear Delt Fly (Dumbbell) | 1 | 20–30 reps | @7–8.5 |
| 1 | 8–12 reps | @8–9.5 | ||
| 6 | Seated Shoulder Press (Dumbbell) | 1 | 20–30 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 7 | Tricep Kickback | 1 | 20–30 reps | @7.5 |
| 1 | 8–12 reps | @9.5 | ||
| 8 | Tricep Extension (Barbell) | 1 | 20–30 reps | @7 |
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Paused) | 1 | 20–30 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @9.5 | ||
| 2 | Reverse Lunge (Barbell) | 1 | 20–30 reps | @8 |
| 1 | 10–15 reps | @9.5 | ||
| 3 | Stair Climb | 1 | 30–50 reps | @8 |
| 1 | 10–15 reps | @9.5 | ||
| 4 | Standing Calf Raise | 1 | 25 reps | @7.5 |
| 1 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cardio | 1 | 5–10 min | @6 |
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, Max out performance,strength/hypertrophy/Endurance 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 70 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.
Max out performance,strength/hypertrophy/Endurance 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Max out performance,strength/hypertrophy/Endurance 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.
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