Muscle Shark Vol 1. (Muscle Pump)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 12–15 reps |
| 2 | Seated Row (Cable) | 3 | 12–15 reps |
| 3 | Cable Crossover | 3 | 12–15 reps |
| 4 | Lat Pulldown | 3 | 12–15 reps |
| 5 | Seated Overhead Press (Dumbbell) | 3 | 12–15 reps |
| 6 | Shrug (Dumbbell) | 3 | 12–15 reps |
| 7 | Dip (Assisted) | 4 | 12–15 reps |
| 8 | Bicep Curl (Cable) | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 12–15 reps |
| 2 | Good Morning | 3 | 12–15 reps |
| 3 | Goblet Squat | 3 | 12–15 reps |
| 4 | Leg Curl | 3 | 12–15 reps |
| 5 | Standing Calf Raise (Machine) | 4 | 12–15 reps |
| 6 | Abs Crunch (Machine) | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Alternating Dumbbell Bench Press | 3 | 12–15 reps |
| 2 | Single Arm Iso Row | 3 | 12–15 reps |
| 3 | Alternating Pec Deck | 3 | 12–15 reps |
| 4 | Lat Pulldown (Single Arm) | 3 | 12–15 reps |
| 5 | Single Arm Push Press (Dumbbell) | 3 | 12–15 reps |
| 6 | Single Arm Shrugs (Dumbbell) | 3 | 12–15 reps |
| 7 | Alternating Skull Crush (Top Hold) | 4 | 12–15 reps |
| 8 | Face Away Cable Curl | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 12–15 reps |
| 3 | Single Leg Leg Extension | 3 | 12–15 reps |
| 4 | Single-Leg Leg Curl | 3 | 12–15 reps |
| 5 | Single Leg Calf Raise (Machine) | 4 | 12–15 reps |
| 6 | Wood Chop | 4 | 12–15 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Muscle Shark Vol 1. (Muscle Pump) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 60 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.
Muscle Shark Vol 1. (Muscle Pump) is structured around 4 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Muscle Shark Vol 1. (Muscle Pump) 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
