Michael
Michael Ramos
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps |
| 2 | Hack Squat | 2 | 10 reps |
| 3 | Calf Raise (Machine) | 1 | 8 reps |
| 1 | 10 reps | ||
| 2 | 12 reps | ||
| 4 | Leg Extension | 4 | 12 reps |
| 5 | Leg Press (45 Degrees) | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps |
| 2 | Incline Chest Press (Machine) | 2 | 12 reps |
| 3 | Pec Deck (Machine) | 3 | 12 reps |
| 4 | Shoulder Press (Machine) | 3 | 8 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 6 | Lying Rear Lateral Raise | 3 | 10 reps |
| 7 | Lateral Raise (Cable) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 12 reps |
| 2 | Chest Press (Machine) | 2 | 10 reps |
| 3 | Pec Deck (Machine) | 3 | 12 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 8 reps |
| 5 | Face Away Cable Curl | 4 | 10 reps |
| 6 | Preacher Curl (Barbell) | 3 | 12 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 8 reps |
| 8 | Skull Crusher (Barbell) | 3 | 10 reps |
| 9 | Single Arm Tricep Extension (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 10 reps |
| 2 | Seated Hamstring Curl | 1 | 8 reps |
| 2 | 12 reps | ||
| 3 | Hyperextension | 4 | 0 reps |
| 4 | Hip Thrust (Machine) | 2 | 12 reps |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 1 | 8 reps |
| 2 | 10 reps | ||
| 2 | Standing Pullover (Cable) | 4 | 12 reps |
| 3 | Lat Pulldown | 3 | 12 reps |
| 4 | Shrug (Dumbbell) | 3 | 8 reps |
| 5 | Dumbbell Row | 1 | 8 reps |
| 2 | 10 reps |
Common questions
Yes, Michael is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 180 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Michael is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Michael is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
