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Muscle Shark 1 (Upper Lower Mesocycle)

by Justin R

Program Description

4 week mesocycle to promote muscle pump and conditioning. If you haven't trained this way in a while you may be winded in the first week or two, but you'll adapt and be stronger by the end. Rest Times: 30 seconds Tempo: 3:1:1 (3 second eccentric, hold for a second, 1-2 second concentric) Progression: Double Progression

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 07, 2024 03:12
  • Last Edited
    Dec 29, 2024 12:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Dip (Assisted)
3
12-15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Dip (Assisted)
3
12-15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Dip (Assisted)
3
12-15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Dip (Assisted)
3
12-15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Good Morning
4
12-15 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
12-15 reps
-
6
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Good Morning
4
12-15 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
12-15 reps
-
6
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Good Morning
4
12-15 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
12-15 reps
-
6
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Good Morning
4
12-15 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
12-15 reps
-
6
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Bench Press
3
12-15 reps
-
2
Single Arm Iso Row
3
12-15 reps
-
3
Alternating Pec Deck
3
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Single Arm Push Press (Dumbbell)
3
12-15 reps
-
6
Single Arm Shrugs (Dumbbell)
3
12-15 reps
-
7
Alternating Skull Crush (Top Hold)
3
12-15 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Bench Press
3
12-15 reps
-
2
Single Arm Iso Row
3
12-15 reps
-
3
Alternating Pec Deck
3
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Single Arm Push Press (Dumbbell)
3
12-15 reps
-
6
Single Arm Shrugs (Dumbbell)
3
12-15 reps
-
7
Alternating Skull Crush (Top Hold)
3
12-15 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Bench Press
3
12-15 reps
-
2
Single Arm Iso Row
3
12-15 reps
-
3
Alternating Pec Deck
3
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Single Arm Push Press (Dumbbell)
3
12-15 reps
-
6
Single Arm Shrugs (Dumbbell)
3
12-15 reps
-
7
Alternating Skull Crush (Top Hold)
3
12-15 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Bench Press
3
12-15 reps
-
2
Single Arm Iso Row
3
12-15 reps
-
3
Alternating Pec Deck
3
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Single Arm Push Press (Dumbbell)
3
12-15 reps
-
6
Single Arm Shrugs (Dumbbell)
3
12-15 reps
-
7
Alternating Skull Crush (Top Hold)
3
12-15 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Single Leg Romanian Deadlift (Cable)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Single Leg Calf Raise (Machine)
3
12-15 reps
-
6
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Single Leg Romanian Deadlift (Cable)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Single Leg Calf Raise (Machine)
3
12-15 reps
-
6
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Single Leg Romanian Deadlift (Cable)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Single Leg Calf Raise (Machine)
3
12-15 reps
-
6
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Single Leg Romanian Deadlift (Cable)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Single Leg Calf Raise (Machine)
3
12-15 reps
-
6
Wood Chop
3
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12-15 Reps
-
2
Seated Row (Cable)
4 Sets
12-15 Reps
-
3
Cable Crossover
3 Sets
12-15 Reps
-
4
Lat Pulldown
3 Sets
12-15 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
12-15 Reps
-
6
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
7
Dip (Assisted)
3 Sets
12-15 Reps
-
8
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Hack Squat
4 Sets
12-15 Reps
-
2
Good Morning
4 Sets
12-15 Reps
-
3
Goblet Squat
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Standing Calf Raise (Machine)
4 Sets
12-15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
-
Day 3
1
Alternating Dumbbell Bench Press
3 Sets
12-15 Reps
-
2
Single Arm Iso Row
3 Sets
12-15 Reps
-
3
Alternating Pec Deck
3 Sets
12-15 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
5
Single Arm Push Press (Dumbbell)
3 Sets
12-15 Reps
-
6
Single Arm Shrugs (Dumbbell)
3 Sets
12-15 Reps
-
7
Alternating Skull Crush (Top Hold)
3 Sets
12-15 Reps
-
8
Face Away Cable Curl
3 Sets
12-15 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
2
Single Leg Romanian Deadlift (Cable)
3 Sets
12-15 Reps
-
3
Single Leg Leg Extension
3 Sets
12-15 Reps
-
4
Single-Leg Leg Curl
3 Sets
12-15 Reps
-
5
Single Leg Calf Raise (Machine)
3 Sets
12-15 Reps
-
6
Wood Chop
3 Sets
12-15 Reps
-