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Mewtwo build Starter pack

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Program Description

6 week of High reps mid sets, perfectly optimized for beginners and intermediate lifters. Supersets are added on week 2 as week 1 is to get used to the workouts before the intensity gets raised. RPE 7.5-8 is optimal (still have 1-2 reps left in the tank and on a 1 to 1.5minute timer so you don't burn out. Can switch out exercises to fit your needs/ gym equipment available. Diet is also important, so getting in 1g protein per weight is optimal

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 05, 2025 04:20
  • Last Edited
    May 06, 2025 12:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Glute Med Kickback
3
12-15 reps
-
7A
Russian Twist
4
12-15 reps
-
7B
Plank
4
12-15 reps
-
7C
Oblique Crunch
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Glute Med Kickback
3
12-15 reps
-
7A
Russian Twist
4
12-15 reps
-
7B
Plank
4
12-15 reps
-
7C
Oblique Crunch
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Glute Med Kickback
3
12-15 reps
-
7A
Russian Twist
4
12-15 reps
-
7B
Plank
4
12-15 reps
-
7C
Oblique Crunch
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
4
15-20 reps
-
6
Glute Med Kickback
3
12-15 reps
-
7A
Russian Twist
4
12-15 reps
-
7B
Plank
4
12-15 reps
-
7C
Oblique Crunch
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
4
15-20 reps
-
6
Glute Med Kickback
3
12-15 reps
-
7A
Russian Twist
4
12-15 reps
-
7B
Plank
4
12-15 reps
-
7C
Oblique Crunch
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6A
Plank
2
2
2.5 mins
5 mins
-
-
6B
Dead Bug
2
2
2.5 reps
5 reps
-
-
6C
Side Plank
2
2
2.5 mins
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6A
Plank
2
2
2.5 mins
5 mins
-
-
6B
Dead Bug
2
2
2.5 reps
5 reps
-
-
6C
Side Plank
2
2
2.5 mins
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6A
Plank
2
2
2.5 mins
5 mins
-
-
6B
Dead Bug
2
2
2.5 reps
5 reps
-
-
6C
Side Plank
2
2
2.5 mins
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6A
Plank
2
2
2.5 mins
5 mins
-
-
6B
Dead Bug
2
2
2.5 reps
5 reps
-
-
6C
Side Plank
2
2
2.5 mins
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press
3
10-15 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6A
Plank
2
2
2.5 mins
5 mins
-
-
6B
Dead Bug
2
2
2.5 reps
5 reps
-
-
6C
Side Plank
2
2
2.5 mins
5 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
12-15 reps
RPE 7.5
3
Dip (Assisted)
2
15-20 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
12-15 reps
RPE 7.5
3
Dip (Assisted)
2
15-20 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
12-15 reps
RPE 7.5
3
Dip (Assisted)
2
15-20 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
12-15 reps
RPE 7.5
3
Dip (Assisted)
2
15-20 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
12-15 reps
RPE 7.5
3
Dip (Assisted)
2
15-20 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Face Pull
3 Sets
8-12 Reps
-
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 1
1
Hip Thrust (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
-
5
Leg Extension
4 Sets
12-15 Reps
-
6
Glute Med Kickback
3 Sets
12-15 Reps
-
7A
Russian Twist
4 Sets
12-15 Reps
-
7B
Plank
4 Sets
12-15 Reps
-
7C
Oblique Crunch
4 Sets
12-15 Reps
-
Day 3
1
Glute Bridge (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
10-15 Reps
-
3
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
6A
Plank
2 Sets
2 Sets
2.5 mins
5 mins
-
-
6B
Dead Bug
2 Sets
2 Sets
2.5 Reps
5 Reps
-
-
6C
Side Plank
2 Sets
2 Sets
2.5 mins
5 mins
-
-
Day 4
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Chest Fly (Machine)
2 Sets
12-15 Reps
@7.5
3
Dip (Assisted)
2 Sets
15-20 Reps
-
4
Pullover (Machine)
3 Sets
10-12 Reps
-
5
Pullover (Dumbbell)
2 Sets
10-15 Reps
-
6
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-