Marvel Bodybuilding
• “Advanced Protocols for Elite Physiques.” • “Science-Driven. Athlete-Tested. Champion-Built.” • “Maximum Muscle. Minimal Guesswork.”
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 8–15 reps |
| 2 | Incline Chest Fly (Dumbbell) | 4 | 12–20 reps |
| 3 | Incline Bench Press (Dumbbell) | 4 | 8–15 reps |
| 4 | Chest Fly (Machine) | 4 | 12–20 reps |
| 5 | Preacher curl machine | 4 | 12–20 reps |
| 6 | Alternating Dumbbell Curl | 4 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 4 | 8–15 reps |
| 2 | Seated Row (Cable) | 4 | 12–20 reps |
| 3 | Dumbbell Row | 4 | 10–15 reps |
| 4 | Pullover (Dumbbell) | 4 | 10–15 reps |
| 5 | Bench Press (Close Grip) | 4 | 8–12 reps |
| 6 | Tricep Pushdown (Cable) | 4 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–12 reps |
| 2 | Leg Extension | 4 | 12–20 reps |
| 3 | Leg Press (45 Degrees) | 4 | 10–20 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 4 | 8–15 reps |
| 5 | Seated Calf Raise | 4 | 15–25 reps |
| 6 | Calf Raise (Leg Press) | 4 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Smith Machine) | 4 | 8–15 reps |
| 2 | Lateral Raise (Dumbbell) | 4 | 10–20 reps |
| 3 | Seated Overhead Press (Dumbbell) | 4 | 8–15 reps |
| 4 | Lateral Raise (Cable) | 4 | 10–20 reps |
| 5 | Rear Delt Fly (Dumbbell) | 4 | 10–20 reps |
| Superset | |||
| 6A | Front Raise | 4 | 8–15 reps |
| 7 | Shrug Machine | 4 | 12–20 reps |
| 8 | Upright Row (Barbell) | 4 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 4 | 12–20 reps |
| 2 | Lat Pulldown | 3 | 10–20 reps |
| 3 | Lat Pulldown (Single Arm) | 3 | 10–15 reps |
| 4 | Bench Press (Barbell) | 4 | 6–12 reps |
| 5 | Chest Fly (Dumbbell) | 3 | 10–20 reps |
| 6 | Dumbbell Bench Pullover | 4 | 10–20 reps |
| 7 | MTS Abdominal Crunch | 3 | 20–30 reps |
| 8 | Decline Crunch | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Squat | 3 | 10–15 reps |
| 2 | Lying Leg Curl | 3 | 8–15 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 4 | Single Leg Calf Raise (Bodyweight) | 3 | 10–20 reps |
| 5 | Calf Raise (Leg Press) | 3 | 8–20 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Marvel Bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 150 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.
Marvel Bodybuilding 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Marvel Bodybuilding 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
