IntermediateFree

Give me muscles now

Transform your physique in just 9 weeks—36 days of focused training to unlock your strength and sculpt the body you've always wanted.

Joseph B.· Apr 2026

Free on iOS & Android

Overview

Length

9 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle & Sculpting

Equipment

Full Gym

Session length

50 min

**Give Me Muscles Now** is a comprehensive 9-week program designed to help you build muscle effectively and efficiently. With 36 training sessions spread across three days a week, you'll target major muscle groups through a variety of exercises, including machine and free weight movements. Each workout is structured with progressive intensity, ensuring you challenge yourself while allowing for recovery. Whether you're a beginner or an experienced lifter, this program will guide you to achieve noticeable gains in strength and size. Get ready to transform your physique and unleash your potential!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.2%

Front Delts

10.7%

Upper Back

9.8%

Chest

8.9%

Lats

8.9%

Biceps

8.9%

Middle Delts

6.2%

Hamstrings

6.2%

Rear Delts

5.3%

Quadriceps

5.3%

Glutes

5.3%

Abs

3.3%

Forearms

1.8%

Calves

1.8%

Adductors

1.8%

Abductors

0.9%

Lower Back

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10
2	Incline Bench Press (Barbell)	1	8–10 reps	@6.5
		2	6–8 reps	@10
3	Chest Fly (Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10
4	Overhead Tricep Extension (Cable)	1	8–10 reps	@6.5
		2	6–8 reps	@10
5	JM Press (Smith Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10
6	Lateral Raise (Cable)	1	8–10 reps	@6.5
		2	6–8 reps	@10
7	Shoulder Press (Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	8–10 reps	@6.5
		2	6–8 reps	@10
2	Seated Row (Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10
3	Single Arm Iso Row	1	8–10 reps	@6.5
		2	6–8 reps	@10
4	Preacher Curl (Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10
5	Bayesian Curl	1	8–10 reps	@6.5
		2	6–8 reps	@10
6	Reverse Pec Deck	1	8–10 reps	@6.5
		2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	1	8–10 reps	@6.5
		2	6–8 reps	@10
2	Leg Extension	1	8–10 reps	@6.5
		2	6–8 reps	@10
3	Seated Hamstring Curl	1	8–10 reps	@6.5
		2	6–8 reps	@10
4	Romanian Deadlift (Barbell)	1	8–10 reps	@6.5
		2	6–8 reps	@10
5	Standing Calf Raise	1	8–10 reps	@6.5
		2	6–8 reps	@10
6	Glute Kickback	1	8–10 reps	@6.5
		2	6–8 reps	@10
7	Hip Adductor (Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10
8	Abs Crunch (Machine)	4	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Vertical traction	1	8–10 reps	@6.5
		2	6–8 reps	@10
2	Seated Wide-Grip Row (Cable)	1	8–10 reps	@6.5
		2	6–8 reps	@10
3	Chest Fly (Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10
4	Incline Bench Press (Barbell)	1	8–10 reps	@6.5
		2	6–8 reps	@10
5	Preacher Curl (Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10
6	Single Arm Pushdown	1	8–10 reps	@6.5
		2	6–8 reps	@10
7	JM Press (Smith Machine)	1	8–10 reps	@6.5
		2	6–8 reps	@10
8	Lateral Raise (Cable)	1	8–10 reps	@6.5
		2	6–8 reps	@10
9	Reverse Pec Deck	1	8–10 reps	@6.5
		2	6–8 reps	@10

Weeks 2–9 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Give me muscles now is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 50 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.

Give me muscles now 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Give me muscles now 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android