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Mikasa workout (1)

by Fatema S.

Program Description

Losing weight and building muscle

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 06, 2025 09:43
  • Last Edited
    Jun 18, 2025 12:30

Summary

Transform your fitness journey with the Mikasa Workout, a dynamic 4-week program designed for those ready to elevate their strength and endurance. Comprising five training days each week, you'll engage in a variety of exercises targeting the legs, shoulders, and back, including Sumo Squats, Romanian Deadlifts, and Cardio sessions. This program not only builds muscle but also boosts your cardiovascular fitness, ensuring a well-rounded approach to your training. Perfect for those with access to a garage gym, the Mikasa Workout will challenge you and keep you motivated every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Glutes
12.4%
Hamstrings
11.9%
Abs
9.8%
Lats
9.3%
Biceps
7.8%
Triceps
7.7%
Upper Back
5.9%
Middle Delts
4.9%
Front Delts
4.4%
Lower Back
3.6%
Adductors
3.1%
Cardio
1.6%
Chest
1.6%
Forearms
1.5%
Rear Delts
0.5%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
7
Lying Leg Raise
2
12 reps
-
8
Abs Crunch (Bodyweight)
2
20 reps
-
9
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
7
Lying Leg Raise
2
12 reps
-
8
Abs Crunch (Bodyweight)
2
20 reps
-
9
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
7
Lying Leg Raise
2
12 reps
-
8
Abs Crunch (Bodyweight)
2
20 reps
-
9
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
7
Lying Leg Raise
2
12 reps
-
8
Abs Crunch (Bodyweight)
2
20 reps
-
9
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
14 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Push Up
2
10 reps
-
8
Up Down Plank
2
10 reps
-
9
Lying Leg Raise
2
15 reps
-
10
Lat Pull Around
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
14 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Push Up
2
10 reps
-
8
Up Down Plank
2
10 reps
-
9
Lying Leg Raise
2
15 reps
-
10
Lat Pull Around
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
14 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Push Up
2
10 reps
-
8
Up Down Plank
2
10 reps
-
9
Lying Leg Raise
2
15 reps
-
10
Lat Pull Around
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
14 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Push Up
2
10 reps
-
8
Up Down Plank
2
10 reps
-
9
Lying Leg Raise
2
15 reps
-
10
Lat Pull Around
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Sumo Squat
4 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
Day 2
1
Cardio
1 Set
120 mins
-
Day 4
1
Cardio
1 Set
120 mins
-
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
2
Single Arm Row (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
6
Dumbbell Row
3 Sets
12 Reps
-
7
Lying Leg Raise
2 Sets
12 Reps
-
8
Abs Crunch (Bodyweight)
2 Sets
20 Reps
-
9
Plank
1 Set
1 mins
-
Day 5
1
Leg Press
3 Sets
10 Reps
-
2
Hip Thrust (Dumbbell)
3 Sets
14 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Push Up
2 Sets
10 Reps
-
8
Up Down Plank
2 Sets
10 Reps
-
9
Lying Leg Raise
2 Sets
15 Reps
-
10
Lat Pull Around
3 Sets
12 Reps
-