Beginner–IntermediateFree

Hero Maker

A hollywood trainer's Real gujide to getting the body you've always wanted HERO MAKER!

Victor D· Jul 2025

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Beginner, Intermediate

Goal

Athletics, Muscle, Bodyweight Fitness, Women's

Equipment

Full Gym

Session length

60 min

This workout plan is based on DUFFY GAVER's book titled " HERO MAKER".

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

11.4%

Triceps

10.7%

Upper Back

10.2%

Abs

9.1%

Lats

8.2%

Biceps

7.1%

Chest

7.1%

Quadriceps

7.1%

Hamstrings

6.4%

Glutes

6.3%

Middle Delts

4.8%

Other

3.7%

Adductors

2.4%

Calves

1.8%

Forearms

1.8%

Rear Delts

0.9%

Lower Back

0.4%

Abductors

0.3%

Olympic

0.3%

Stretching

0.1%

Cardio

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	15 reps	@7
		3	12 reps	@7.5
		2	8 reps	@8
2	Lying Tricep Extension (Barbell)	2	15 reps	@7
		3	12 reps	@7.5
		2	10 reps	@8
3	Tricep Pushdown (Cable)	2	12 reps	@8
		3	8 reps	@8.5
		2	15 reps	@7
4	Dip (Bodyweight)	5	15 reps	—
5	Fly Press (Dumbbell)	4	12 reps	@7
		2	10 reps	@7.5
6	Push Up	5	25 reps	—
7	Tricep Kickback	2	15 reps	@7
		2	12 reps	@7.5
		2	10 reps	@8

#	Exercise	Sets	Reps	Load
1	Military Press (Barbell)	3	15 reps	@6.5
		3	12 reps	@7
		2	10 reps	@8
2	Arnold Press	2	12 reps	@7
		2	15 reps	@7.5
		1	12 reps	@8
3	Rear Delt Fly (Dumbbell)	2	15 reps	@7
		2	12 reps	@7.5
		2	10 reps	@8
4	Lateral Raise (Dumbbell)	2	15 reps	@7
		2	12 reps	@7.5
		3	8 reps	@8
5	Front Raise	4	12 reps	@7
		2	15 reps	@7.5
6	Upright Row (Dumbbell)	3	15 reps	@7
		3	12 reps	@7.5
		2	8 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	15 reps	@7
		2	12 reps	@7.5
		2	6 reps	@8
2	Front Squat (Barbell)	2	15 reps	@7
		2	12 reps	@7.5
		1	6 reps	@8
		1	8 reps	@8
3	Hack Squat	2	15 reps	@7.5
		2	12 reps	@8
		2	6 reps	@8.5
4	Leg Press (45 Degrees)	3	15 reps	@7
		3	12 reps	@7.5
		2	8 reps	@8
5	Leg Extension	3	15 reps	@7
		3	12 reps	@7.5
		2	8 reps	@8
6	Leg Curl	2	15 reps	@7
		2	12 reps	@7.5
		3	8 reps	@8
7	Calf Raise (Machine)	2	25 reps	@7
		2	15 reps	@7.5
		2	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	15 reps	@7.5
		2	8 reps	@7.5
		2	6 reps	@8.5
2	T-Bar Row	2	15 reps	@7
		2	12 reps	@7.5
		2	8 reps	@8
		2	6 reps	@8.5
3	Seated Row (Cable)	2	15 reps	@7
		2	12 reps	@7.5
		2	8 reps	@8
4	Bent Over Row (Barbell)	2	15 reps	@7
		2	12 reps	@7.5
		2	10 reps	@8
		2	6 reps	@8.5
5	Dumbbell Row	2	15 reps	@7
		3	12 reps	@7.5
		3	10 reps	@8
6	Bicep Curl (Barbell)	2	15 reps	@6.5
		3	12 reps	@7
		2	10 reps	@7.5
7	Bicep Curl (Dumbbell)	2	15 reps	@6.5
		2	12 reps	@7
		3	10 reps	@7.5
8	Hammer Curl (Dumbbell)	2	15 reps	@6.5
		2	12 reps	@7
		2	10 reps	@7.5
9	Reverse Bicep Curl (Dumbbell)	2	15 reps	@6.5
		2	12 reps	@7
		2	10 reps	@7.5
		2	8 reps	@8
10	Pull-Up (Bodyweight)	5	6–10 reps	—
11	Lat Pulldown (Neutral Grip)	2	15 reps	@6.5
		2	12 reps	@7
		3	10 reps	@7.5
		2	6 reps	@8
12	Lat Pulldown (Close Grip)	2	15 reps	@6.5
		2	12 reps	@7
		2	10 reps	@7
		2	8 reps	@7.5
13	Reverse Wrist Curl (Barbell)	2	15 reps	@7
		2	12 reps	@7.5
		2	10 reps	@8

#	Exercise	Sets	Reps	Load
1	Box Jump	2	10 reps	—
		2	12 reps	—
		2	15 reps	—
2	Jump Squat	2	15 reps	—
		2	12 reps	—
		2	10 reps	—
3	Snatch (Kettlebell)	2	12 reps	@7
		2	10 reps	@7.5
		2	8 reps	@8
		2	6 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Burpee	2	5 reps	—
		2	10 reps	—
		2	15 reps	—
2	Kettlebell Swing	2	15 reps	@7
		2	12 reps	@7.5
		2	8 reps	@8
3	Mountain Climber	5	15 reps	—

#	Exercise	Sets	Reps	Load
1	Sit Up	5	15 reps	—
2	Side Plank	4	1 min	—
3	V-Up	4	25 reps	—
4	Side Plank with Reach Through	4	25 reps	—
5	Hanging Leg Raise	4	25 reps	—
6	Decline Sit Up (Weighted)	2	15 reps	@7
		2	25 reps	@6.5
		2	10 reps	@8
7	Russian Twist	6	10 reps	@7

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, Hero Maker 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 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.

Hero Maker 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.

Hero Maker 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android