Intermediate–AdvancedFree

Muscle Mastery

Master Every Muscle. Leave Nothing Behind.

Jussi De Nys· Aug 2025

4athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

The purpose of this program is to help lifters build muscle efficiently through a well-structured weekly routine. This split strategically targets each major muscle group with dedicated, intense sessions, tailored to maximize growth while incorporating a balanced frequency across the week, including a mid-week rest day for optimal recovery. It’s designed for those who want to grow steadily without overloading volume, chasing unsustainable numbers, or risking burnout. You’ll train hard, stimulate every major muscle group effectively, and recover like a pro with a thoughtful mix of workout days and recovery periods. Each training day focuses on a primary muscle group or a combination (e.g., chest, legs, shoulders, back, arms, and a blood flow/mobility day), allowing for high intensity and concentration. This multi-day structure, with some muscle groups hit directly twice weekly and others supported by indirect work, enhances mind-muscle connection while minimizing overlap fatigue, supported by a rest day on Thursday. Always aim for the best form and prioritize range of motion over a heavier weight. Lift with the target muscle, not your ego. You'll be sculpting your physique with a cohesive, adaptable approach. Feel free to swap out exercises as needed. I personally do most of my workouts in a home basement setup and only visit a public gym on leg days. If you prefer cable machines, smith presses, or gym-based variations—go for it. The real benefits come from the program’s structure and consistency, not from any single movement. All the best, Jussi

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Front Delts

10.7%

Abs

9.8%

Triceps

9.1%

Biceps

8.4%

Upper Back

7.9%

Hamstrings

7.8%

Chest

6.9%

Glutes

6.6%

Quadriceps

6.1%

Middle Delts

6.1%

Lats

4.6%

Calves

4.3%

Forearms

Rear Delts

3.4%

Lower Back

Neck

1.2%

Adductors

0.8%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Standing Calf Raise	5	10–15 reps	@8
1B	Incline Bench Press (Barbell)	5	6–10 reps	@7–10
Superset
2A	Bench Press (Dumbbell)	4	6–10 reps	@9
2B	Pull-Up (Neutral Grip, Weighted)	4	8–12 reps	@10
Superset
3A	Dip (Weighted)	4	8–12 reps	@8
3B	Decline Sit Up (Weighted)	4	20–30 reps	@9
3C	Chest Fly (Dumbbell)	4	8–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Standing Calf Raise	5	10–15 reps	@10
2	Leg Extension	4	8–12 reps	@8
3	Squat (Barbell)	5	6–10 reps	@8.5
4	Hanging Knee Raise	1	10–15 reps	@8
5	Stiff Leg Deadlift	4	8–12 reps	@7.5
6	Leg Press (45 Degrees)	4	8–12 reps	@9
7	Leg Curl	4	8–12 reps	@8
8	Hyperextension	3	10–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Wide Grip Pull-Up (Weighted)	4	6–10 reps	@10
2	Rack Pull ( Above Knee )	4	6–10 reps	@8
Superset
3A	Bent Over Row (Barbell)	4	6–10 reps	@9
3B	Hanging Knee Raise	3	8–12 reps	@9
Superset
4A	Chest Supported Row (Barbell)	4	6–10 reps	@9
4B	Pullover (Dumbbell)	3	10–15 reps	@8
4C	Hanging Oblique Knee Raise	3	8–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Seated Overhead Press (Barbell)	5	6–10 reps	@9
Superset
2A	Lateral Raise (Dumbbell)	4	8–12 reps	@9
2B	Decline Sit Up (Weighted)	4	20–30 reps	@8
Superset
3A	Upright Row (Barbell)	4	6–10 reps	@8
3B	Calf Raise (Bodyweight)	4	AMRAP	@7
3C	Incline Row	4	12–15 reps	@10
Superset
4A	Incline Bench Press (Dumbbell)	4	6–10 reps	@10
4B	Reverse Bicep Curl (EZ Bar)	3	8–12 reps	@9
4C	Rear Delt Row	4	8–12 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Bicep Curl (Barbell)	4	8–12 reps	@9
1B	Tricep Pushdown (Cable)	4	12–15 reps	@8
Superset
2A	Reverse Bicep Curl (EZ Bar)	4	8–12 reps	@8
2B	Decline Sit Up (Weighted)	4	40+ reps	@9
Superset
3A	Preacher Curl (EZ Bar)	4	8–12 reps	@8
3B	Wrist Curls	4	12–20 reps	@8
Superset
4A	French Press	4	8–12 reps	@8
4B	Neck Extension	4	8–12 reps	@7
Superset
5A	Pinwheel Curl	3	6–10 reps	@9
5B	Lateral Neck Flexion	3	8–12 reps	@7

#	Exercise	Sets	Reps	Load
Superset
1A	Reverse Abs Crunch (Bodyweight)	4	15–20 reps	@8
1B	Lateral Raise (Dumbbell)	4	10–15 reps	@10
1C	Bulgarian Split Squat (Dumbbell)	4	10–15 reps	@8
Superset
2A	Romanian Deadlift (Barbell)	3	15–20 reps	@8
2B	Rear Delt Row	3	15–20 reps	@9
Superset
3A	Upright Row (Barbell)	3	15–20 reps	@9
3B	Bent-over Twist	3	8–12 reps	@6

Weeks 2–12 are in the app

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

Common questions

Yes, Muscle Mastery is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.

Muscle Mastery is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Muscle Mastery 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

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