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Mewtwo build

by Adrian R.
2 athletes joined

Program Description

Big legs

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2025 02:47
  • Last Edited
    Jun 18, 2025 08:01

Summary

Unleash your potential with the Mewtwo Build program, a comprehensive 4-week training plan designed for dedicated lifters. With five workout days per week, you'll focus on both upper and lower body strength, utilizing a mix of machines and free weights to maximize muscle growth and definition. Each session combines targeted exercises like the Lat Pulldown and Romanian Deadlift, ensuring you build a balanced physique. Get ready to push your limits and transform your strength with this engaging and effective routine!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.2%
Hamstrings
10.6%
Abs
9.3%
Quadriceps
8.9%
Triceps
6.8%
Calves
6.4%
Biceps
5.9%
Front Delts
5.1%
Upper Back
4.7%
Lower Back
4.7%
Chest
4.2%
Middle Delts
4.2%
Lats
3.8%
Rear Delts
2.5%
Abductors
2.1%
Adductors
1.7%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Glute Kickback (Cable)
2
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Knee Raise (Captain's Chair)
2
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Glute Kickback (Cable)
2
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Knee Raise (Captain's Chair)
2
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Glute Kickback (Cable)
2
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Knee Raise (Captain's Chair)
2
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Glute Kickback (Cable)
2
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Knee Raise (Captain's Chair)
2
6-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
6-10 reps
RPE 8
4
Chest Fly (Machine)
2
6-12 reps
RPE 8
5
Reverse Pec Deck
2
6-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
6-10 reps
RPE 8
4
Chest Fly (Machine)
2
6-12 reps
RPE 8
5
Reverse Pec Deck
2
6-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
6-10 reps
RPE 8
4
Chest Fly (Machine)
2
6-12 reps
RPE 8
5
Reverse Pec Deck
2
6-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
6-10 reps
RPE 8
4
Chest Fly (Machine)
2
6-12 reps
RPE 8
5
Reverse Pec Deck
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
2
Back Extension
2
6-15 reps
RPE 8
3
Leg Curl
2
6-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
6-12 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Cable Crunch
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
2
Back Extension
2
6-15 reps
RPE 8
3
Leg Curl
2
6-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
6-12 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Cable Crunch
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
2
Back Extension
2
6-15 reps
RPE 8
3
Leg Curl
2
6-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
6-12 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Cable Crunch
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
2
Back Extension
2
6-15 reps
RPE 8
3
Leg Curl
2
6-12 reps
RPE 8
4
Hip Thrust (Barbell)
2
6-12 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Cable Crunch
2
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
3
Bicep Curl (Barbell)
2
6-12 reps
RPE 8
4
Tricep Extension (Barbell)
2
6-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 8
6
Tricep Extension (Cable)
2
6-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
3
Bicep Curl (Barbell)
2
6-12 reps
RPE 8
4
Tricep Extension (Barbell)
2
6-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 8
6
Tricep Extension (Cable)
2
6-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
3
Bicep Curl (Barbell)
2
6-12 reps
RPE 8
4
Tricep Extension (Barbell)
2
6-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 8
6
Tricep Extension (Cable)
2
6-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
3
Bicep Curl (Barbell)
2
6-12 reps
RPE 8
4
Tricep Extension (Barbell)
2
6-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 8
6
Tricep Extension (Cable)
2
6-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
2
6-15 reps
RPE 8
3
Hip Abductor (Machine)
2
6-15 reps
RPE 8
4
Hip Thrust (Machine)
2
6-12 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Knee Raise (Captain's Chair)
2
6-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
2
6-15 reps
RPE 8
3
Hip Abductor (Machine)
2
6-15 reps
RPE 8
4
Hip Thrust (Machine)
2
6-12 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Knee Raise (Captain's Chair)
2
6-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
2
6-15 reps
RPE 8
3
Hip Abductor (Machine)
2
6-15 reps
RPE 8
4
Hip Thrust (Machine)
2
6-12 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Knee Raise (Captain's Chair)
2
6-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
2
6-15 reps
RPE 8
3
Hip Abductor (Machine)
2
6-15 reps
RPE 8
4
Hip Thrust (Machine)
2
6-12 reps
RPE 8
5
Calf Raise (Leg Press)
2
6-12 reps
RPE 8
6
Knee Raise (Captain's Chair)
2
6-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown
2 Sets
10-12 Reps
@8
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@8
3
Seated Row (Cable)
2 Sets
6-10 Reps
@8
4
Chest Fly (Machine)
2 Sets
6-12 Reps
@8
5
Reverse Pec Deck
2 Sets
6-12 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
6-12 Reps
@8
2
Back Extension
2 Sets
6-15 Reps
@8
3
Leg Curl
2 Sets
6-12 Reps
@8
4
Hip Thrust (Barbell)
2 Sets
6-12 Reps
@8
5
Calf Raise (Leg Press)
2 Sets
6-12 Reps
@8
6
Cable Crunch
2 Sets
6-12 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@8
2
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@8
4
Tricep Extension (Barbell)
2 Sets
6-12 Reps
@8
5
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@8
6
Tricep Extension (Cable)
2 Sets
6-15 Reps
@8
Day 1
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Split Squat (Smith Machine)
2 Sets
6-10 Reps
@8
3
Leg Extension
2 Sets
6-10 Reps
@8
4
Glute Kickback (Cable)
2 Sets
6-15 Reps
@8
5
Calf Raise (Leg Press)
2 Sets
6-12 Reps
@8
6
Knee Raise (Captain's Chair)
2 Sets
6-12 Reps
@8
Day 5
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Glute Kickback (Cable)
2 Sets
6-15 Reps
@8
3
Hip Abductor (Machine)
2 Sets
6-15 Reps
@8
4
Hip Thrust (Machine)
2 Sets
6-12 Reps
@8
5
Calf Raise (Leg Press)
2 Sets
6-12 Reps
@8
6
Knee Raise (Captain's Chair)
2 Sets
6-12 Reps
@8