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BoostcampPNG

The Mule

by Mason Mccrary

Program Description

This program allow you to gain strength and muscle while keeping healthy with minimal cardio and active recovery weekend.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 01:38
  • Last Edited
    Sep 28, 2024 09:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2A
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8 Reps
@8
2B
Dumbbell Row
4 Sets
8 Reps
@8
3A
Chest Fly (Machine)
3 Sets
12 Reps
@8
3B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
3C
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
4
Cardio
1 Set
15 mins
@6.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@9
2A
Good Morning
4 Sets
8 Reps
@8
2B
Wide Grip Lat Pulldown
4 Sets
8 Reps
@8
3A
Leg Extension
3 Sets
12 Reps
@8
3B
Leg Curl
3 Sets
12 Reps
@8
4
Cardio
1 Set
15 mins
@6.5
Day 3
1
Seated Military Press (Barbell)
5 Sets
5 Reps
@9
2A
Close Grip Floor Press
4 Sets
8 Reps
@8
2B
Chest Supported Row (Machine)
4 Sets
8 Reps
@8
3A
Lateral Raise (Cable)
3 Sets
12 Reps
@8
3B
French Press
3 Sets
12 Reps
@8
3C
Hammer Curl
3 Sets
12 Reps
@8
4
Cardio
1 Set
15 mins
@6.5
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@9
2A
Front Squat (Barbell)
4 Sets
8 Reps
@8
2B
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
8 Reps
@8
3A
Leg Press
3 Sets
12 Reps
@8
3B
Back Extension (Weighted)
3 Sets
12 Reps
@8
4
Cardio
1 Set
15 mins
@6.5
Day 5
1A
Push Up
3 Sets
AMRAP
@8
1B
Lateral Lunge
3 Sets
AMRAP
@8
2A
Band Pull Apart
3 Sets
25 Reps
@8
2B
Band External Rotation
3 Sets
25 Reps
@8
3A
Sit Up
3 Sets
20 Reps
@8
3B
Russian Twist
3 Sets
20 Reps
@8
3C
Plank
3 Sets
1 mins
@8
4
Cardio
1 Set
60 mins
@7