Double barrel shotgun
A hypertrophy/ strengthening program that focuses on variations of the big three lifts (squat, bench, deadlift) for intermediate to advanced lifters
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Press (Barbell) | 1 | 10 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 2 | High Bar Squat (Barbell) | 1 | 10 reps | @8.5 |
| 1 | 12 reps | @8.5 | ||
| 1 | 15 reps | @8.5 | ||
| 3 | Spoto Press | 1 | 10 reps | @9.5 |
| 1 | 12 reps | @9.5 | ||
| 1 | 15 reps | @9.5 | ||
| 4 | JM Press | 1 | 10 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 5 | Bulgarian Split Squat (Dumbbell) | 2 | 10–15 reps | @7.5 |
| Superset | ||||
| 6A | Leg Extension | 3 | 12–15 reps | @8 |
| 6B | Lu Raises | 1 | 12–15 reps | @8 |
| 2 | 12–15 reps | @8 | ||
| 7 | Hanging Leg Raise | 3 | 10–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Snatch Grip RDL | 1 | 10 reps | @8.5 |
| 1 | 12 reps | @8.5 | ||
| 1 | 15 reps | @8.5 | ||
| 2 | Pull-Up (Neutral Grip, Weighted) | 1 | 10 reps | @8.5 |
| 1 | 12 reps | @8.5 | ||
| 1 | 15 reps | @8.5 | ||
| 3 | Leg Curl | 3 | 10–12 reps | @9 |
| 4 | Preacher Curl (Barbell) | 3 | 10–12 reps | @9 |
| 5 | Calf Raise Smith Machine | 4 | 10–12 reps | @9 |
| 6 | Face Pull | 3 | 12–15 reps | @7.5 |
| 7 | Decline Sit Up (Weighted) | 3 | 10–15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pin Press Bench (Barbell) | 1 | 10 reps | @8–9 |
| 1 | 12 reps | @8–9 | ||
| 1 | 15 reps | @8–9 | ||
| 2 | Bent Over Row (Barbell) | 1 | 10 reps | @8.5 |
| 1 | 12 reps | @8.5 | ||
| 1 | 15 reps | @8.5 | ||
| 3 | BTN PRESS | 1 | 10 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 4 | Seated Wide-Grip Row (Cable) | 3 | 12–15 reps | @9 |
| 5 | Decline Tricep Extentions | 3 | 12–15 reps | @8 |
| 6 | Bicep Curl (EZ Bar) | 3 | 12–15 reps | @8 |
| 7 | Chest Fly (Machine) | 3 | 12–15 reps | @9 |
| 8 | Cable Crunch | 3 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 10 reps | @8–9 |
| 1 | 12 reps | @8–9 | ||
| 1 | 15 reps | @8–9 | ||
| 2 | High Bar Squat (Barbell) | 3 | 12–15 reps | @7.5–8 |
| 3 | Back Extension | 3 | 12–15 reps | @7 |
| 4 | Leg Extension | 3 | 12–15 reps | @8 |
| 5 | Standing Calf Raise | 1 | 12–20 reps | @8.5 |
| 3 | 12–20 reps | — | ||
| 6 | Lateral Raise (Cable) | 4 | 12–20 reps | @8–9.5 |
| 7 | Side Bend (Dumbbell) | 3 | 20 reps | @7–9 |
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, Double barrel shotgun 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 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 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.
Double barrel shotgun 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Double barrel shotgun 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
