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Myorep Matches

by Nicholas Stirling

Program Description

volume training

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 20, 2026 06:54
  • Last Edited
    Jan 20, 2026 10:59
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Triceps
12.1%
Front Delts
12.1%
Chest
10.4%
Biceps
10%
Lats
7.1%
Middle Delts
5.9%
Quadriceps
5.4%
Forearms
5.2%
Glutes
4.8%
Hamstrings
4.8%
Rear Delts
3.2%
Calves
2.1%
Abs
1.6%
Adductors
1.1%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
5
10-25 reps
-
2
Lying Curl
5
10-25 reps
-
3
Lateral Raise (Dumbbell)
5
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
10-25 reps
-
2
Lying Curl
5
10-25 reps
-
3
Lateral Raise (Dumbbell)
5
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
5
10-25 reps
-
2
Lying Curl
5
10-25 reps
-
3
Lateral Raise (Dumbbell)
5
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
10-25 reps
-
2
Lying Curl
5
10-25 reps
-
3
Lateral Raise (Dumbbell)
5
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
5
10-25 reps
-
2
Lying Curl
5
10-25 reps
-
3
Lateral Raise (Dumbbell)
5
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
10-25 reps
-
2
Lying Curl
5
10-25 reps
-
3
Lateral Raise (Dumbbell)
5
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10-20 reps
-
2
Single Leg Calf Raise (Weighted)
3
10-25 reps
-
3
Incline Bench Press (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
10-20 reps
-
2
Dip (Bodyweight)
4
10-20 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Shrug (Dumbbell)
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10-20 reps
-
2
Single Leg Calf Raise (Weighted)
3
10-25 reps
-
3
Incline Bench Press (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
10-20 reps
-
2
Dip (Bodyweight)
4
10-20 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Shrug (Dumbbell)
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10-20 reps
-
2
Single Leg Calf Raise (Weighted)
3
10-25 reps
-
3
Incline Bench Press (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
10-20 reps
-
2
Dip (Bodyweight)
4
10-20 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Shrug (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-25 reps
-
3
Upright Row (Barbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-20 reps
-
3
Incline Curl (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-25 reps
-
3
Upright Row (Barbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-20 reps
-
3
Incline Curl (Dumbbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-25 reps
-
3
Upright Row (Barbell)
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10-20 reps
-
2
Romanian Deadlift (Barbell)
3
10-20 reps
-
3
Incline Curl (Dumbbell)
4
10-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
5
10-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
-
3
Shrug (Dumbbell)
4
10-25 reps
-
4
Skull Crusher (Dumbbell)
4
10-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
2
Single Leg Calf Raise (Weighted)
3
10-25 reps
-
3
Bench Press (Dumbbell)
4
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
10-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
5
10-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
-
3
Shrug (Dumbbell)
4
10-25 reps
-
4
Skull Crusher (Dumbbell)
4
10-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
2
Single Leg Calf Raise (Weighted)
3
10-25 reps
-
3
Bench Press (Dumbbell)
4
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
10-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
5
10-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
-
3
Shrug (Dumbbell)
4
10-25 reps
-
4
Skull Crusher (Dumbbell)
4
10-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
10-20 reps
-
2
Single Leg Calf Raise (Weighted)
3
10-25 reps
-
3
Bench Press (Dumbbell)
4
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10-20 reps
-
2
Lunge (Dumbbell)
3
10-20 reps
-
3
Bicep Curl (EZ Bar)
4
10-20 reps
-
4
Y Raise (Dumbbell)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10-20 reps
-
2
Bicep Curl (EZ Bar)
4
10-20 reps
-
3
Deadlift (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10-20 reps
-
2
Lunge (Dumbbell)
3
10-20 reps
-
3
Bicep Curl (EZ Bar)
4
10-20 reps
-
4
Y Raise (Dumbbell)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10-20 reps
-
2
Bicep Curl (EZ Bar)
4
10-20 reps
-
3
Deadlift (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
10-20 reps
-
2
Lunge (Dumbbell)
3
10-20 reps
-
3
Bicep Curl (EZ Bar)
4
10-20 reps
-
4
Y Raise (Dumbbell)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10-20 reps
-
2
Bicep Curl (EZ Bar)
4
10-20 reps
-
3
Deadlift (Barbell)
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
-
-
2
Lying Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
-
-
Day 2
1
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
2
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
Day 3
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
-
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
-
Day 4
1
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
-
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
-
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
4
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
-