Program Description
-
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedFeb 19, 2025 08:36
- Last EditedJun 18, 2025 09:49
Summary
Unlock your potential with the Crazy Strength Muscle program, an 8-week journey designed to sculpt your physique and boost your strength. Committing just 4 days a week, you'll engage in a dynamic mix of bodyweight and barbell exercises, targeting key muscle groups for maximum growth. From pull-ups to deadlifts, each session is crafted to challenge you and promote muscle hypertrophy. Get ready to elevate your training and achieve the strength gains you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
13%
Biceps
10%
Lats
9.4%
Chest
9.4%
Front Delts
7.9%
Middle Delts
7.4%
Quadriceps
6.3%
Hamstrings
4.9%
Forearms
4.6%
Calves
3.8%
Rear Delts
3.3%
Glutes
2.6%
Abs
2.5%
Lower Back
1.3%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
70%
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)3 Sets
6-8 Reps
-
2
Seated Wide-Grip Row (Cable)3 Sets
8-10 Reps
-
3
Seated Row (Cable)3 Sets
10-12 Reps
-
4
Rear Delt Fly (Machine)4 Sets
12-15 Reps
-
5
Bicep Curl (Cable)3 Sets
6-8 Reps
-
6
Reverse Curl3 Sets
10-15 Reps
-
7
Wrist Curls3 Sets
12-15 Reps
-
8
Calf Raise (Leg Press)3 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)3 Sets
8-10 Reps
-
3
Leg Press (45 Degrees)3 Sets
6-8 Reps
-
4
Lying Leg Curl4 Sets
8-12 Reps
-
5
Leg Extension3 Sets
8-10 Reps
-
6
Calf Raise (Leg Press)3 Sets
15-20 Reps
-
Day 4
1
Bench Press (Paused)4 Sets
8-10 Reps
70%
2
High Row3 Sets
6-8 Reps
-
3
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
-
4
Seated Wide-Grip Row (Cable)3 Sets
8-10 Reps
-
5
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
-
6
Bicep Curl (Barbell)4 Sets
8-10 Reps
-
7
Overhead Tricep Extension (Cable)4 Sets
6-10 Reps
-
8
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
Day 1
1
Bench Press (Paused)5 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
-
3
Lateral Raise (Cable)3 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
8-10 Reps
-
6
Cable Crunch3 Sets
12-15 Reps
-