Muscle Builder
Transform your physique in 18 weeks with targeted workouts that sculpt and define your muscles—commit to the journey, see the results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 2 | Bent Over Row (Barbell) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 3 | Bent Over Row (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 5 | Overhead Press (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 7 | Bicep Curl (EZ Bar) | 1 | 10–15 reps |
| 1 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
| Superset | |||
| 2A | Abs Crunch (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 2B | Reverse Abs Crunch (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 2C | Plank | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5–8 reps |
| 1 | 5–8 reps | ||
| 1 | 5–8 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 3 | Pull-Up (Assisted) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 4 | Leg Press | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 5 | Lateral Raise (Cable) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 6 | Leg Curl | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 7 | Bench Press (Close Grip) | 1 | 8–12 reps |
| 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
| Superset | |||
| 2A | Abs Crunch (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 2B | Reverse Abs Crunch (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 2C | Plank | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 3 | One Arm Bent Over Row | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Walking Lunge (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 5 | Face Pull | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 6 | Preacher Curl (EZ Bar) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 7 | Standing Calf Raise | 1 | 12–20 reps |
| 1 | 12–20 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Muscle Builder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 Builder is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Muscle Builder 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
