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Muscle Shark 2 (Upper Lower Mesocycle for Size)

by Justin R

Program Description

4 week mesocycle to promote muscle size. Rest Times: 60 seconds Tempo: 3:1:1 (3 second eccentric, hold for a second, 1-2 second concentric) Progression: Dynamic 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 08, 2024 03:59
  • Last Edited
    Dec 29, 2024 12:47
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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Dumbbell)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Standing Calf Raise (Machine)
4
8-12 reps
-
5
Pallof Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Standing Calf Raise (Machine)
4
8-12 reps
-
5
Pallof Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Standing Calf Raise (Machine)
4
8-12 reps
-
5
Pallof Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Standing Calf Raise (Machine)
4
8-12 reps
-
5
Pallof Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Single Arm Hammerstrength Chest Press
4
8-12 reps
-
2
Single Arm Iso Row
4
8-12 reps
-
3
Alternating Cable Crossover (High To Low)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
8-12 reps
-
7
One Arm Overhead Rope Extension
4
8-12 reps
-
8
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Single Arm Hammerstrength Chest Press
4
8-12 reps
-
2
Single Arm Iso Row
4
8-12 reps
-
3
Alternating Cable Crossover (High To Low)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
8-12 reps
-
7
One Arm Overhead Rope Extension
4
8-12 reps
-
8
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Single Arm Hammerstrength Chest Press
4
8-12 reps
-
2
Single Arm Iso Row
4
8-12 reps
-
3
Alternating Cable Crossover (High To Low)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
8-12 reps
-
7
One Arm Overhead Rope Extension
4
8-12 reps
-
8
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Single Arm Hammerstrength Chest Press
4
8-12 reps
-
2
Single Arm Iso Row
4
8-12 reps
-
3
Alternating Cable Crossover (High To Low)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
8-12 reps
-
7
One Arm Overhead Rope Extension
4
8-12 reps
-
8
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
8-12 reps
-
6
Wood Chop
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
8-12 reps
-
6
Wood Chop
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
8-12 reps
-
6
Wood Chop
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
8-12 reps
-
6
Wood Chop
4
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Barbell Row
4 Sets
8-12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Shrug (Barbell)
3 Sets
8-12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
8
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
Day 2
1A
Leg Extension
3 Sets
8-12 Reps
-
1B
Leg Curl
3 Sets
8-12 Reps
-
2
Belt Squat
4 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Standing Calf Raise (Machine)
4 Sets
8-12 Reps
-
5
Pallof Press
4 Sets
8-12 Reps
-
Day 3
1
Alternating Single Arm Hammerstrength Chest Press
4 Sets
8-12 Reps
-
2
Single Arm Iso Row
4 Sets
8-12 Reps
-
3
Alternating Cable Crossover (High To Low)
3 Sets
8-12 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
7
One Arm Overhead Rope Extension
4 Sets
8-12 Reps
-
8
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
-
2
Step-Up (Weighted)
3 Sets
8-12 Reps
-
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
-
4
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
-
5
Single Leg Calf Raise (Machine)
4 Sets
8-12 Reps
-
6
Wood Chop
4 Sets
8-12 Reps
-