logo
BoostcampPNG

Muse

by Musafiri K.
1 athletes joined

Program Description

To be in shape

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Apr 13, 2024 05:02
  • Last Edited
    May 18, 2024 10:55
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5 reps
RPE 8.5
2
Front Raise
2
6 reps
RPE 8.5
3
Floor Press (Dumbbell)
2
9 reps
RPE 8.5
4
Dumbbell Row
2
7 reps
RPE 8.5
5
Seated Dumbbell Curl
2
7 reps
RPE 8.5
6
Russian Twist (Dumbbell)
2
8 reps
RPE 8.5
7
Deadlift (Smith Machine)
2
9 reps
RPE 8.5
8
Split Squat (Smith Machine)
2
7 reps
RPE 8.5
9
Side Bend (Dumbbell)
2
11 reps
RPE 8
10
Overhead Press (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6 reps
RPE 8
2
Front Raise
2
9 reps
RPE 8
3
Floor Press (Dumbbell)
2
9 reps
RPE 8
4
Dumbbell Row
2
9 reps
RPE 8
5
Arnold Press
2
6 reps
RPE 8
6
Pec Fly (Dumbbell)
2
9 reps
RPE 8
7
Seated Dumbbell Curl
2
9 reps
RPE 8
8
Squat (Smith Machine)
2
9 reps
RPE 8
9
Abs Crunch (Weighted)
2
9 reps
RPE 10
10
Russian Twist (Dumbbell)
2
8 reps
RPE 8
11
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
12
Deadlift (Smith Machine)
2
8 reps
RPE 8
13
Split Squat (Smith Machine)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
9 reps
RPE 8
2
Hammer Curl
2
9 reps
RPE 8
3
Front Raise
2
5 reps
RPE 8
4
Floor Press (Dumbbell)
2
5 reps
RPE 8
5
Dumbbell Row
2
9 reps
RPE 8
6
Seated Dumbbell Curl
2
5 reps
RPE 8
7
Squat (Smith Machine)
2
6 reps
RPE 8
8
Abs Crunch (Weighted)
2
8 reps
RPE 8
9
Russian Twist (Dumbbell)
2
8 reps
RPE 8
10
Deadlift (Smith Machine)
2
8 reps
RPE 8
11
Split Squat (Smith Machine)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Front Raise
2
8 reps
RPE 8
3
Arnold Press
2
8 reps
RPE 8
4
Floor Press (Dumbbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
8 reps
RPE 8.5
6
Pec Fly (Dumbbell)
2
8 reps
RPE 6.5
7
Seated Dumbbell Curl
2
5 reps
RPE 8
8
Squat (Smith Machine)
2
5 reps
RPE 8
9
Abs Crunch (Weighted)
2
5 reps
RPE 8
10
Russian Twist (Dumbbell)
2
8 reps
RPE 8
11
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
12
Deadlift (Smith Machine)
2
8 reps
RPE 8
13
Split Squat (Smith Machine)
2
5 reps
RPE 8
14
Skull Crusher
2
8 reps
RPE 8
15
Shrug (Dumbbell)
2
8 reps
RPE 8
16
Concentration Curl
2
8 reps
RPE 8
17
Side Bend (Dumbbell)
2
8 reps
RPE 8
18
Pullover (Dumbbell)
2
8 reps
RPE 8
19
Overhead Press (Dumbbell)
2
7 reps
RPE 7.5
20
Bench Press (Smith Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5 reps
RPE 8.5
2
Front Raise
2
6 reps
RPE 8.5
3
Floor Press (Dumbbell)
2
9 reps
RPE 8.5
4
Dumbbell Row
2
7 reps
RPE 8.5
5
Seated Dumbbell Curl
2
7 reps
RPE 8.5
6
Russian Twist (Dumbbell)
2
8 reps
RPE 8.5
7
Deadlift (Smith Machine)
2
9 reps
RPE 8.5
8
Split Squat (Smith Machine)
2
7 reps
RPE 8.5
9
Side Bend (Dumbbell)
2
11 reps
RPE 8
10
Overhead Press (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
1
6 reps
5 reps
-
-
2
Floor Press (Dumbbell)
2
5 reps
-
3
Front Raise
2
6 reps
-
4
Hammer Curl
2
5 reps
-
5
Seated Dumbbell Curl
2
5 reps
-
6
Pec Fly (Dumbbell)
2
5 reps
-
7
Side Bend (Dumbbell)
2
6 reps
-
8
Overhead Press (Dumbbell)
2
6 reps
-
9
Bench Press (Smith Machine)
2
5 reps
-
10
Skull Crusher
2
6 reps
-
11
Shrug (Dumbbell)
2
5 reps
-
12
Bent Over Row (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
9 reps
RPE 8
2
Hammer Curl
2
9 reps
RPE 8
3
Front Raise
2
5 reps
RPE 8
4
Floor Press (Dumbbell)
2
5 reps
RPE 8
5
Dumbbell Row
2
9 reps
RPE 8
6
Seated Dumbbell Curl
2
5 reps
RPE 8
7
Squat (Smith Machine)
2
6 reps
RPE 8
8
Abs Crunch (Weighted)
2
8 reps
RPE 8
9
Russian Twist (Dumbbell)
2
8 reps
RPE 8
10
Deadlift (Smith Machine)
2
8 reps
RPE 8
11
Split Squat (Smith Machine)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Front Raise
2
8 reps
RPE 8
3
Arnold Press
2
8 reps
RPE 8
4
Floor Press (Dumbbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
8 reps
RPE 8.5
6
Pec Fly (Dumbbell)
2
8 reps
RPE 6.5
7
Seated Dumbbell Curl
2
5 reps
RPE 8
8
Squat (Smith Machine)
2
5 reps
RPE 8
9
Abs Crunch (Weighted)
2
5 reps
RPE 8
10
Russian Twist (Dumbbell)
2
8 reps
RPE 8
11
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
12
Deadlift (Smith Machine)
2
8 reps
RPE 8
13
Split Squat (Smith Machine)
2
5 reps
RPE 8
14
Skull Crusher
2
8 reps
RPE 8
15
Shrug (Dumbbell)
2
8 reps
RPE 8
16
Concentration Curl
2
8 reps
RPE 8
17
Side Bend (Dumbbell)
2
8 reps
RPE 8
18
Pullover (Dumbbell)
2
8 reps
RPE 8
19
Overhead Press (Dumbbell)
2
7 reps
RPE 7.5
20
Bench Press (Smith Machine)
2
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Hammer Curl
2 Sets
5 Reps
@8.5
2
Front Raise
2 Sets
6 Reps
@8.5
3
Floor Press (Dumbbell)
2 Sets
9 Reps
@8.5
4
Dumbbell Row
2 Sets
7 Reps
@8.5
5
Seated Dumbbell Curl
2 Sets
7 Reps
@8.5
6
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8.5
7
Deadlift (Smith Machine)
2 Sets
9 Reps
@8.5
8
Split Squat (Smith Machine)
2 Sets
7 Reps
@8.5
9
Side Bend (Dumbbell)
2 Sets
11 Reps
@8
10
Overhead Press (Dumbbell)
2 Sets
10 Reps
@8
Day 2
1
Hammer Curl
2 Sets
5 Reps
@8.5
2
Front Raise
2 Sets
6 Reps
@8.5
3
Floor Press (Dumbbell)
2 Sets
9 Reps
@8.5
4
Dumbbell Row
2 Sets
7 Reps
@8.5
5
Seated Dumbbell Curl
2 Sets
7 Reps
@8.5
6
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8.5
7
Deadlift (Smith Machine)
2 Sets
9 Reps
@8.5
8
Split Squat (Smith Machine)
2 Sets
7 Reps
@8.5
9
Side Bend (Dumbbell)
2 Sets
11 Reps
@8
10
Overhead Press (Dumbbell)
2 Sets
10 Reps
@8