Beginner–IntermediateFree

Crunch Time⏲️

Transform your body and unleash your athletic potential in just 18 weeks—it's time to make every rep count with Crunch Time!

Amon A.· Aug 2025

1athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate, Beginner

Goal

Athletics, Women's, Bodyweight Fitness

Equipment

Full Gym

Session length

20 min

**Crunch Time⏲️** is an 18-week comprehensive workout program designed to elevate your strength and sculpt your physique through a blend of barbell and dumbbell exercises. With 108 training sessions, this program targets major muscle groups while incorporating athletic movements and bodyweight fitness techniques, making it suitable for novices and intermediates alike. Get ready to build muscle, enhance endurance, and achieve a well-defined body with structured routines that keep you motivated and engaged throughout your fitness journey!

Who it's for

Beginners new to structured strength training

Athletes focused on athletics and women's and bodyweight fitness

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Biceps

20.8%

Chest

11.5%

Calves

11.5%

Triceps

10.8%

Front Delts

9.2%

Upper Back

8.5%

Quadriceps

7.7%

Hamstrings

6.2%

Rear Delts

3.8%

Middle Delts

3.1%

Lats

3.1%

Forearms

1.5%

Glutes

1.5%

Abductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6 reps	@6.5
2	Incline Chest Fly (Dumbbell)	2	10 reps	@6.5
3	Incline Bench Press (Dumbbell)	2	6 reps	@6.5
4	Military Press (Barbell)	2	6 reps	@6.5
5	Tricep Kickback	2	6 reps	@6.5

#	Exercise	Sets	Reps	Load
Superset
1A	Standing Calf Raise	2	15 reps	@7
1B	21s (EZ Bar)	2	0 reps	—

#	Exercise	Sets	Reps	Load
1	Leg Curl	2	10 reps	@6.5
2	Leg Press	2	10 reps	@6.5
3	Leg Extension	2	10 reps	@6.5

#	Exercise	Sets	Reps	Load
Superset
1A	Standing Calf Raise	2	15 reps	@7
1B	21s (EZ Bar)	2	0 reps	—

#	Exercise	Sets	Reps	Load
1	Hammer Curl (Dumbbell)	2	10 reps	@6.5
2	Dumbbell Row	2	10 reps	@6.5
3	Bicep Curl (Dumbbell)	2	10 reps	@6.5
4	Rear Delt Fly (Dumbbell)	2	10 reps	@6.5

#	Exercise	Sets	Reps	Load
Superset
1A	Standing Calf Raise	2	15 reps	@7
1B	21s (EZ Bar)	2	0 reps	—

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Crunch Time⏲️ is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 20 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.

Crunch Time⏲️ is structured around 6 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Crunch Time⏲️ 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

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

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android