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Twisted Metal ` 25

by Luiz L.

Program Description

Simple workout to build muscle like it's 1990.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 31, 2025 03:45
  • Last Edited
    Aug 31, 2025 11:24

Summary

Unleash your strength with Twisted Metal ` 25, a 12-week program designed for serious lifters ready to sculpt their upper body. Committing 4 days a week, you'll tackle focused sessions targeting chest, triceps, back, and biceps through a blend of barbell and dumbbell exercises. Each workout is structured to maximize muscle engagement and build power, ensuring you see results. Get ready to push your limits and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Chest
11.1%
Front Delts
10.2%
Biceps
9.5%
Quadriceps
9.1%
Glutes
8.7%
Lats
6.9%
Upper Back
6.8%
Abs
6.6%
Hamstrings
6.5%
Middle Delts
5.1%
Abductors
2.7%
Lower Back
2.2%
Forearms
1.4%
Adductors
1.2%
Rear Delts
0.6%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Thrust (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Push Up
2 Sets
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8 Reps
-
3
Dumbbell Bench Pullover
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
4 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Concentration Curl
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Leg Press (45 Degrees)
4 Sets
12 Reps
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3
Leg Extension
4 Sets
15 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
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5
Hip Abductor (Machine)
3 Sets
20 Reps
-
6
Hip Thrust (Machine)
3 Sets
15 Reps
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Day 4
1
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Plank
3 Sets
1 mins
-
6
Hanging Leg Raise
3 Sets
15 Reps
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