GREAT LOCK IN
Unlock your potential in just 11 weeks—commit to the grind, transform your strength, and feel unstoppable every day.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 0 reps |
| 2 | Lateral Raise (Cable) | 1 | 0 reps |
| 3 | Pec Deck (Machine) | 1 | 0 reps |
| 4 | Chest Fly (Cable) | 1 | 0 reps |
| 5 | Single Arm Pushdown | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 1 | 0 reps |
| 2 | Chest Supported Row (Machine) | 1 | 0 reps |
| 3 | Seated Row (Machine) | 1 | 0 reps |
| 4 | Bicep Curl (Dumbbell) | 1 | 0 reps |
| 5 | Hammer Curl (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 0 reps |
| 2 | Leg Extension | 1 | 0 reps |
| 3 | Leg Curl | 1 | 0 reps |
| 4 | Reverse Pec Deck | 1 | 0 reps |
| 5 | Cable Crunch | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 1 | 0 reps |
| 2 | Chest Press (Machine) | 1 | 0 reps |
| 3 | Pull-Up (Assisted) | 1 | 0 reps |
| 4 | Seated Row (Machine) | 1 | 0 reps |
| 5 | Lateral Raise (Cable) | 1 | 0 reps |
| 6 | Katana Extension | 1 | 0 reps |
| 7 | Bicep Curl (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 0 reps |
| 2 | Leg Extension | 1 | 0 reps |
| 3 | Leg Curl | 1 | 0 reps |
| 4 | Cable Crunch | 1 | 0 reps |
| 5 | Wood Chop | 1 | 0 reps |
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, GREAT LOCK IN is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 11 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.
GREAT LOCK IN is structured around 5 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 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
GREAT LOCK IN 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
