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What works for Muah

by Toni

Program Description

**What works for Muah** is an empowering 8-week program designed to sculpt your body and elevate your fitness game. With 32 training sessions spread across two months, you'll engage in a variety of targeted exercises, including the Belt Squat and Bulgarian Split Squat, that focus on building strength and endurance in your legs, back, and core. Each workout is structured to challenge you at varying intensity levels, ensuring continuous progress and adaptation. Get ready to transform your physique and boost your confidence with this comprehensive approach to fitness!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 24, 2026 03:58
  • Last Edited
    Mar 25, 2026 02:57
Muscle Engagement
Front
Back
MuscleSet
Abs
14.1%
Glutes
13.5%
Upper Back
12.5%
Lats
12.5%
Hamstrings
8.9%
Quadriceps
7.3%
Front Delts
6.3%
Biceps
6.3%
Chest
6.3%
Triceps
6.3%
Stretching
3.1%
Adductors
1.6%
Forearms
1.6%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 6
3
Pull Through (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
4
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 6
3
Pull Through (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
4
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 6
3
Pull Through (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
4
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 6
3
Pull Through (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
4
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 6
3
Pull Through (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
4
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 6
3
Pull Through (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
4
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 6
3
Pull Through (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
4
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 6
3
Pull Through (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
4
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
15 reps
RPE 6
2
Goblet March
3
15 reps
RPE 6
3
Pallof Press
3
15 reps
RPE 6
4
Knee Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
15 reps
RPE 6
2
Goblet March
3
15 reps
RPE 6
3
Pallof Press
3
15 reps
RPE 6
4
Knee Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
15 reps
RPE 6
2
Goblet March
3
15 reps
RPE 6
3
Pallof Press
3
15 reps
RPE 6
4
Knee Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
15 reps
RPE 6
2
Goblet March
3
15 reps
RPE 6
3
Pallof Press
3
15 reps
RPE 6
4
Knee Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
15 reps
RPE 6
2
Goblet March
3
15 reps
RPE 6
3
Pallof Press
3
15 reps
RPE 6
4
Knee Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
15 reps
RPE 6
2
Goblet March
3
15 reps
RPE 6
3
Pallof Press
3
15 reps
RPE 6
4
Knee Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
15 reps
RPE 6
2
Goblet March
3
15 reps
RPE 6
3
Pallof Press
3
15 reps
RPE 6
4
Knee Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
15 reps
RPE 6
2
Goblet March
3
15 reps
RPE 6
3
Pallof Press
3
15 reps
RPE 6
4
Knee Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Lat Prayer
3
15 reps
RPE 7.5
4
Single Arm Iso Row
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Lat Prayer
3
15 reps
RPE 7.5
4
Single Arm Iso Row
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Lat Prayer
3
15 reps
RPE 7.5
4
Single Arm Iso Row
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Lat Prayer
3
15 reps
RPE 7.5
4
Single Arm Iso Row
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Lat Prayer
3
15 reps
RPE 7.5
4
Single Arm Iso Row
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Lat Prayer
3
15 reps
RPE 7.5
4
Single Arm Iso Row
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Lat Prayer
3
15 reps
RPE 7.5
4
Single Arm Iso Row
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 7.5
3
Lat Prayer
3
15 reps
RPE 7.5
4
Single Arm Iso Row
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
4-8 reps
4-8 reps
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Belt Squat
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
2-4 Reps
@6
@7
@8
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@6
3
Pull Through (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6
@7
@8
4
Leg Raise (Captain's Chair)
3 Sets
8-15 Reps
@6.5
Day 2
1
Dead Bug
3 Sets
15 Reps
@6
2
Goblet March
3 Sets
15 Reps
@6
3
Pallof Press
3 Sets
15 Reps
@6
4
Knee Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 3
1
High Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@10
@8
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@9
@7.5
3
Lat Prayer
3 Sets
15 Reps
@7.5
4
Single Arm Iso Row
3 Sets
6-10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6
Day 4
1
Incline Chest Press (Machine)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@7
@8
2
Chest Fly (Machine)
3 Sets
12-15 Reps
@6
3
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@6