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muscle mummy

by null
2 athletes joined

Program Description

big legs big booty

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2024 10:11
  • Last Edited
    Jun 18, 2025 08:02

Summary

Transform your physique with the **Muscle Mummy** program, a comprehensive 16-week journey designed for serious lifters. With three focused training days each week, you'll target upper body strength, lower body power, and glute development through a mix of cable, machine, and free weight exercises. Each session is strategically crafted to enhance muscle growth and improve overall performance. Get ready to build a stronger, more sculpted body while enjoying the process!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Hip Thrust (Machine)
3 Sets
6-10 Reps
@9
2
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@10
3
Hip Abductor (Machine)
3 Sets
10-15 Reps
@10
4
Hyperextension
3 Sets
10-15 Reps
@10
Day 1
1
Hack Squat
3 Sets
6-10 Reps
@9
2
Hyperextension
3 Sets
10-15 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
10-15 Reps
@10