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Mewtwo build Starter pack

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2 athletes joined

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
    Jun 18, 2025 09:08

Summary

Unlock your potential with the Mewtwo Build Starter Pack, a comprehensive 5-week program designed for serious lifters ready to elevate their game. Committing to four days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on essential lifts like the Hip Thrust and Lat Pulldown, ensuring maximum muscle activation and growth. Each session combines targeted exercises with clear rep ranges, allowing you to track your progress and push your limits. Equip yourself with the full gym setup and get ready to transform your physique!
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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
-