Wickham Gym
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 10 reps | @9 |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 10 reps | @9 |
| 3 | Seated Overhead Press (Dumbbell) | 3 | 10 reps | @9 |
| 4 | Hack Squat | 3 | 10 reps | @8 |
| 5 | Lying Leg Curl | 3 | 15 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 10 reps | @9 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @9 |
| 2 | T-Bar Row | 3 | 12 reps | @9 |
| Superset | ||||
| 3A | Preacher Curl (EZ Bar) | 3 | 10 reps | @9 |
| 3B | Skull Crusher (Barbell) | 3 | 10 reps | @9 |
| 4 | Rear Delt Fly (Cable) | 3 | 12 reps | @8 |
| 5 | Decline Crunch | 3 | 10 reps | @9 |
| 6 | Calf Raise (Leg Press) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 12 reps | @8 |
| 2 | Leg Press | 3 | 10 reps | @9 |
| 3 | Lying Leg Curl | 3 | 12 reps | @8 |
| 4 | Seated Overhead Press (Dumbbell) | 3 | 10 reps | @8 |
| Superset | ||||
| 5A | Hammer Curl | 3 | 10 reps | @9 |
| 5B | Skull Crusher (Dumbbell) | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 12 reps | @9 |
| 2 | Pull-Up (Assisted) | 3 | 12 reps | @9 |
| 3 | One Arm Lateral Raise (Dumbbell) | 3 | 15 reps | @8 |
| 4 | Chest Fly (Cable) | 3 | 15 reps | @9 |
| Superset | ||||
| 5A | Abs Crunch (Machine) | 3 | 10 reps | @8 |
| 5B | Standing Calf Raise | 3 | 10 reps | @8 |
| 6 | Cable Flexion Row | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 10 reps | @9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps | @8 |
| 3 | Leg Extension | 3 | 15 reps | @8 |
| 4 | Lat Prayer | 3 | 10 reps | @8 |
| Superset | ||||
| 5A | Bayesian Curl | 3 | 15 reps | @9 |
| 5B | Overhead Tricep Extension (Cable) | 3 | 10 reps | @9 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Wickham Gym is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Wickham Gym 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Wickham Gym 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
