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Mitt braiga program

by Jesper H.
1 athletes joined

Program Description

Maximal hypertrophy

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 28, 2025 12:51
  • Last Edited
    Oct 28, 2025 12:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.5%
Upper Back
16.4%
Rear Delts
13.7%
Chest
10.3%
Front Delts
9.6%
Biceps
9.6%
Middle Delts
6.8%
Lats
6.8%
Abs
6.8%
Forearms
1.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-6 reps
RPE 10
2
Shoulder Press (Machine)
2
3-6 reps
RPE 10
3
JM Press (Smith Machine)
2
3-6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
3-6 reps
RPE 10
5
Chest Fly (Machine)
2
3-6 reps
RPE 10
6
Machine Low Row
2
3-6 reps
RPE 10
7
Wide Grip Lat Pulldown
2
3-6 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
3-6 reps
RPE 10
9
Reverse Pec Deck
2
3-6 reps
RPE 10
10
Abs Crunch (Machine)
2
3-6 reps
RPE 10
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Week 1
1 / 18 Weeks
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 1
1
Chest Press (Machine)
1 Set
3-6 Reps
@10
2
Shoulder Press (Machine)
2 Sets
3-6 Reps
@10
3
JM Press (Smith Machine)
2 Sets
3-6 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
3-6 Reps
@10
5
Chest Fly (Machine)
2 Sets
3-6 Reps
@10
6
Machine Low Row
2 Sets
3-6 Reps
@10
7
Wide Grip Lat Pulldown
2 Sets
3-6 Reps
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
3-6 Reps
@10
9
Reverse Pec Deck
2 Sets
3-6 Reps
@10
10
Abs Crunch (Machine)
2 Sets
3-6 Reps
@10