Mile High Muscle
Mile High Muscle is a high-intensity program designed for intermediate to advanced lifters, combining strength and cardio to push limits and build muscle.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wall Sit | 2 | 45 sec |
| 2 | 30 sec | ||
| 2 | Glute Kickback (Cable) | 3 | 10–12 reps |
| 3 | Hip Abductor (Machine) | 3 | 10–12 reps |
| 4 | Seated Calf Raise | 4 | 12–15 reps |
| 5 | Reverse Lunge (Bodyweight) | 2 | 12 reps |
| 6 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendlay Row | 3 | 6–8 reps |
| 2 | Lat Pulldown | 3 | 10 reps |
| 3 | Bicep Curl (EZ Bar) | 3 | 10 reps |
| 4 | Face Pull | 3 | 10 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 7 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 3 | Seated Calf Raise | 4 | 12–15 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 5 | Leg Extension | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | B-Stance Romanian Deadlift (Dumbbell) | 3 | 8–10 reps |
| 2 | Hack Squat | 3 | 8–10 reps |
| 3 | Seated Calf Raise | 4 | 12–15 reps |
| 4 | Hip Thrust (Barbell) | 3 | 8–10 reps |
| 5 | Hamstring Curl | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 20 min |
| 2 | Plank | 2 | 1 min |
| 3 | Lying Leg Raise | 3 | 15 reps |
| 4 | Bicycle Crunch | 3 | 20 reps |
| 5 | Russian Twist | 3 | 30 reps |
| 6 | Flutter Kicks | 3 | 20 reps |
| 7 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–10 reps |
| 2 | Seated Row (Cable) | 3 | 8–10 reps |
| 3 | Lateral Raise (Cable) | 3 | 8–10 reps |
| 4 | Kneeling High To Low Underhand Pull Downs | 3 | 10 reps |
| 5 | Bent Over Row (Dumbbell) | 3 | 10 reps |
| 6 | Delt Fly (machine) | 3 | 10 reps |
| 7 | Cardio | 1 | 20 min |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mile High Muscle is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Mile High Muscle is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mile High Muscle 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.
Get started
