Beginner–IntermediateFree

Moon knights disfuctional workout routine

Build a lean physique with a mix of body building work, strength training, and fighting for conditioning so your muscles aren’t for show

Gary Wall· Dec 2024

2athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Beginner, Intermediate

Goal

Athletics, Muscle

Equipment

Full Gym

Session length

90 min

If you’re anything like me I love comic physiques but can never stick to one, with this workout even though it is labeled moon knights routine it’s also just a general comic physiques. I mix in a good amount of lifts that you can do for strength and hypertrophy and mix in an accessory day so you can focus on weak points in the physique you like, for example moon knights arms are massive so I’m incorporating a additional arm and shoulders day. This program is made to be a baseline please adjust this with exercises that fit for you better, and the look you want to achieve. Train hard, and kick ass harder. Let the moons light bless you all

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.1%

Biceps

10.5%

Front Delts

8.8%

Middle Delts

8.4%

Chest

8.2%

Upper Back

7.8%

Lats

7.6%

Rear Delts

Glutes

5.4%

Quadriceps

4.9%

Hamstrings

4.4%

Lower Back

3.4%

Abs

Forearms

2.9%

Other

2.1%

Abductors

2.1%

Adductors

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	1	6–8 reps	@9
		1	6–8 reps	@9.5
		1	6–8 reps	@10
2	Chest Press (Machine)	1	6–8 reps	@9
		1	6–8 reps	@9.5
		1	6–8 reps	@10
3	Chest Fly (Cable)	2	AMRAP	@10
4	Overhead Tricep Extension (Cable)	2	6–8 reps	@9.5
		1	6–8 reps	@10
5	Single Arm Pushdown	2	6–8 reps	@10
6	Lateral Raise (Cable)	2	6–8 reps	@9.5
		1	6–8 reps	@10
7	Shoulder Press (Machine)	2	6–8 reps	@10
8	Decline Crunch	2	20 reps	—

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown (Close Grip)	2	6–8 reps	@9
		1	6–8 reps	@10
2	Chest Supported Row (Machine)	2	6–8 reps	@9
		1	6–8 reps	@10
3	Chin-Up (Weighted)	2	12+ reps	@10
4	Preacher Curl (Dumbbell)	1	6–8 reps	@9.5
		2	6–8 reps	@10
5	Bayesian Curl	3	6–8 reps	@10
6	Pull Apart (Cable)	4	10–12 reps	@8
7	Walk	1	30 min	—

#	Exercise	Sets	Reps	Intensity
1	Bike	1	15 min	—
2	Hack Squat	2	6–8 reps	@9.5
		1	6–8 reps	@10
3	Bulgarian Split Squat (Dumbbell)	2	6–8 reps	@9.5
4	Leg Extension	3	6–8 reps	@10
5	Romanian Deadlift (Barbell)	3	6–8 reps	@8
6	Leg Curl	3	6–8 reps	@10
7	Back Extension	3	12 reps	—
8	Hip Abductor (Machine)	3	6–8 reps	—
9	Hip Adductor (Machine)	3	6–8 reps	—

#	Exercise	Sets	Reps
1	Rest	1	1440 min

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	1	6–8 reps	@9
		1	6–8 reps	@9.5
		1	6–8 reps	@10
2	Chest Press (Machine)	1	6–8 reps	@9
		1	6–8 reps	@9.5
		1	6–8 reps	@10
3	Chest Fly (Cable)	2	AMRAP	@10
4	Overhead Tricep Extension (Cable)	2	6–8 reps	@9.5
		1	6–8 reps	@10
5	Single Arm Pushdown	2	6–8 reps	@10
6	Lateral Raise (Cable)	2	6–8 reps	@9.5
		1	6–8 reps	@10
7	Shoulder Press (Machine)	2	6–8 reps	@10
8	Decline Crunch	2	20 reps	—

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown (Close Grip)	2	6–8 reps	@9
		1	6–8 reps	@10
2	Chest Supported Row (Machine)	2	6–8 reps	@9
		1	6–8 reps	@10
3	Chin-Up (Weighted)	2	12+ reps	@10
4	Preacher Curl (Dumbbell)	1	6–8 reps	@9.5
		2	6–8 reps	@10
5	Bayesian Curl	3	6–8 reps	@10
6	Pull Apart (Cable)	4	10–12 reps	@8
7	Walk	1	30 min	—

#	Exercise	Sets	Reps	Intensity
1	Lateral Raise (Cable)	2	6–8 reps	@9.5
2	Shoulder Press (Machine)	2	6–8 reps	@10
3	Pull Apart (Cable)	2	12–15 reps	@8
4	Reverse Pec Deck	2	12–15 reps	@8
5	Preacher Curl (Barbell)	2	6–8 reps	@10
6	Bayesian Curl	2	6–8 reps	@10
7	Skull Crusher (Barbell)	2	6–8 reps	@10
8	Single Arm Pushdown	2	6–8 reps	@10
9	Dead Hang	2	30 sec	—
10	Reverse Wrist Curl (Barbell)	2	15–20 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Moon knights disfuctional workout routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.

Moon knights disfuctional workout routine is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Moon knights disfuctional workout routine 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.

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