Program Description
what do think buddy
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 26, 2025 06:14
- Last EditedJul 10, 2025 01:18
Summary
**The Muscle Project** is a comprehensive 12-week training program designed to build strength and muscle through a balanced approach. With three targeted workouts each week, you'll engage in a variety of exercises, including barbell bench presses, hip thrusts, and cable lateral raises, focusing on major muscle groups like legs, chest, and back. Each session emphasizes progressive overload, pushing you to reach your limits with an RPE of 8-10. Get ready to transform your physique and unleash your inner strength!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8-10
2
Lateral Raise (Cable)
4
10 reps
RPE 8-10
3
Bench Press (Barbell)
3
10 reps
RPE 8-10
4
Seated Row (Cable)
3
12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8-10
3
Bent Over Row (Barbell)
3
10 reps
RPE 8-10
4
Skull Crusher (Barbell)
4
10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12 reps
RPE 8-10
6
Lunge (Dumbbell)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8-10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-10
4
Leg Curl
3
12 reps
RPE 8-10
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8-10
6
Bicep Curl (Cable)
4
10 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Leg Press4 Sets
10 Reps
@8-10
2
Lateral Raise (Cable)4 Sets
10 Reps
@8-10
3
Bench Press (Barbell)3 Sets
10 Reps
@8-10
4
Seated Row (Cable)3 Sets
12 Reps
@8-10
5
Hip Abductor (Machine)3 Sets
12 Reps
@8-10
6
Bicep Curl (EZ Bar)4 Sets
10 Reps
@8-10
Day 2
1
Hip Thrust (Barbell)3 Sets
10 Reps
@8-10
2
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
@8-10
3
Bent Over Row (Barbell)3 Sets
10 Reps
@8-10
4
Skull Crusher (Barbell)4 Sets
10 Reps
@8-10
5
Chest Fly (Cable)3 Sets
12 Reps
@8-10
6
Lunge (Dumbbell)3 Sets
10 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)4 Sets
10 Reps
@8-10
2
Incline Bench Press (Barbell)4 Sets
10 Reps
@8-10
3
Lateral Raise (Dumbbell)4 Sets
10 Reps
@8-10
4
Leg Curl3 Sets
12 Reps
@8-10
5
Lat Pulldown (Neutral Grip)4 Sets
10 Reps
@8-10
6
Bicep Curl (Cable)4 Sets
10 Reps
@8-10