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Mile High Muscle

by Lindsay C.
5.0
(1 rating)

Program Description

Elevate your strength to new heights with this high-intensity workout inspired by Denver’s famous altitude. Designed to challenge your body like the Mile High City challenges its visitors, this routine combines muscle-building exercises with endurance-boosting cardio to help you climb to the peak of your fitness goals. Prepare for an altitude adjustment as you push your limits and build muscle at every turn!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 08, 2025 08:06
  • Last Edited
    Jun 18, 2025 10:39

Summary

Mile High Muscle is an 8-week program designed to build strength and muscle through a comprehensive 6-day weekly routine. Each session targets specific muscle groups, including intense leg and upper body workouts that incorporate a mix of bodyweight, cable, and machine exercises. With a focus on progressive overload and varied rep ranges, you’ll challenge your limits and see real results. Prepare to elevate your training and achieve a new level of fitness!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
2
45 secs
30 secs
-
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
2
45 secs
30 secs
-
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
2
45 secs
30 secs
-
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
2
45 secs
30 secs
-
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
2
45 secs
30 secs
-
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
2
45 secs
30 secs
-
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
2
45 secs
30 secs
-
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
2
45 secs
30 secs
-
-
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Plank
2
1 mins
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Plank
2
1 mins
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Plank
2
1 mins
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Plank
2
1 mins
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Plank
2
1 mins
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Plank
2
1 mins
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Plank
2
1 mins
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Plank
2
1 mins
-
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 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Wall Sit
2 Sets
2 Sets
45 secs
30 secs
-
-
2
Glute Kickback (Cable)
3 Sets
10-12 Reps
-
3
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
4
Seated Calf Raise
4 Sets
12-15 Reps
-
5
Reverse Lunge (Bodyweight)
2 Sets
12 Reps
-
6
Cardio
1 Set
20 mins
-
Day 2
1
Pendlay Row
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Cardio
1 Set
20 mins
-
Day 3
1
Hip Thrust (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Seated Calf Raise
4 Sets
12-15 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
Day 5
1
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
2
Hack Squat
3 Sets
8-10 Reps
-
3
Seated Calf Raise
4 Sets
12-15 Reps
-
4
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
5
Hamstring Curl
3 Sets
8-10 Reps
-
Day 6
1
Stretching
1 Set
20 mins
-
2
Plank
2 Sets
1 mins
-
3
Lying Leg Raise
3 Sets
15 Reps
-
4
Bicycle Crunch
3 Sets
20 Reps
-
5
Russian Twist
3 Sets
30 Reps
-
6
Flutter Kicks
3 Sets
20 Reps
-
7
Cardio
1 Set
20 mins
-
Day 4
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
Seated Row (Cable)
3 Sets
8-10 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
4
Kneeling High To Low Underhand Pull Downs
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Delt Fly (machine)
3 Sets
10 Reps
-
7
Cardio
1 Set
20 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Lindsay C.Age 32, Woman
21 days ago
7 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
10/10 would do again