Maximum Performance
Strength training is designed for all types of people who want to get bigger and stronger.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5 reps | 65% |
| 2 | 5 reps | 75% | ||
| 2 | 5 reps | 85% | ||
| 2 | Incline Bench Press (Barbell) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 3 | Pec Fly (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 4 | Dip (Bodyweight) | 1 | 10+ reps | @8 |
| 1 | 10+ reps | @9 | ||
| 1 | 10+ reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 5 reps | 65% |
| 2 | 5 reps | 75% | ||
| 2 | 5 reps | 85% | ||
| 2 | Barbell Row | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 3 | Seated Row (Cable) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 4 | Pull-Up (Bodyweight) | 3 | 10+ reps | @10 |
| 5 | Rear Delt Fly (Dumbbell) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 6 | Hyperextension | 3 | 10–15 reps | @8 |
| 7 | Lying Leg Curl | 4 | 10–15 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | 65% |
| 2 | 5 reps | 75% | ||
| 2 | 5 reps | 85% | ||
| 2 | Leg Extension | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 3 | Leg Curl | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 4 | Hack Squat | 2 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 5 | Bulgarian Split Squat (Dumbbell) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 6 | Romanian Deadlift (Dumbbell) | 1 | 10–12 reps | @8 |
| 2 | 10–12 reps | @9 | ||
| 7 | Calf Raise (Leg Press) | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 2 | 10–12 reps | @10 | ||
| 8 | Standing Calf Raise | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 5 reps | 65% |
| 2 | 5 reps | 75% | ||
| 2 | 5 reps | 85% | ||
| 2 | Lateral Raise (Cable) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 3 | Rear Delt Fly (Cable) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 4A | Incline Curl (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 4B | Tricep Extension (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| Superset | ||||
| 5A | Preacher Curl (Barbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 5B | V-Handle Tricep Pushdown (Cable) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| Superset | ||||
| 6A | Reverse Wrist Curl (Barbell) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 6B | Tricep Rope Push Down (Cable) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 7 | Wrist Curls | 3 | 15–20 reps | @9 |
| 2 | 15–20 reps | @10 | ||
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Maximum Performance is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Maximum Performance 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Maximum Performance 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
