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Muz

by Lachlan yule
2 athletes joined

Program Description

Designed to build a strength base, focused predominately on the lower body.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 19, 2024 06:33
  • Last Edited
    May 07, 2024 10:14
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
RPE 8
2
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Leg Extension
5
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Box Jump
3
15 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Box Jump
3
15 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Box Jump
3
15 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
RPE 7
2
Oblique Crunch
3
15 reps
RPE 7
3
Abs Crunch (Weighted)
3
15 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6
5
Side Plank
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
RPE 7.5
2
Oblique Crunch
3
15 reps
RPE 7.5
3
Abs Crunch (Weighted)
3
15 reps
RPE 8
4
Plank
3
1 mins
RPE 6.5
5
Side Plank
3
0.5 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
RPE 7
2
Oblique Crunch
3
15 reps
RPE 7
3
Abs Crunch (Weighted)
3
15 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6
5
Side Plank
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2
25 reps
30 reps
RPE 6
RPE 7
2
Russian Twist
4
30 reps
RPE 6
3
Decline Crunch
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2
25 reps
30 reps
RPE 6.5
RPE 7.5
2
Russian Twist
4
30 reps
RPE 7
3
Decline Crunch
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2
25 reps
30 reps
RPE 6.5
RPE 7.5
2
Russian Twist
4
30 reps
RPE 7
3
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
6
15 reps
RPE 7
3
Good Morning
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
6
15 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
6
15 reps
RPE 7
3
Good Morning
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 7
3
Hip Thrust (Barbell)
1
3
1
20 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
15 reps
RPE 7.5
3
Hip Thrust (Barbell)
1
3
1
20 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
1
3
1
20 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 6.5
2
Military Press (Barbell)
3
15 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
12 reps
RPE 6.5
RPE 7
2
Military Press (Barbell)
3
15 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 6.5
2
Military Press (Barbell)
3
15 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 7
2
Thruster (Barbell)
1
1
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Push Up (Weighted)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 7.5
2
Thruster (Barbell)
1
1
2
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Push Up (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 8
2
Thruster (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Push Up (Weighted)
3
15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Back Extension (Weighted)
3 Sets
12 Reps
@7
2
Oblique Crunch
3 Sets
15 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@7.5
4
Plank
3 Sets
1 mins
@6
5
Side Plank
3 Sets
0.5 mins
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
2
Lat Pulldown
6 Sets
15 Reps
@7
3
Good Morning
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@6.5
2
Military Press (Barbell)
3 Sets
15 Reps
@6
3
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
2
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
@7.5
3
Leg Extension
5 Sets
15 Reps
@7