Program Description
This program allow you to gain strength and muscle while keeping healthy with minimal cardio and active recovery weekend.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJul 24, 2024 01:38
- Last EditedJun 18, 2025 12:26
Summary
**The Mule** is a robust 6-week program designed to build strength and endurance through a structured 5-day workout routine. Each session combines compound lifts and targeted supersets, focusing on major muscle groups to maximize your gains. With a mix of barbell, dumbbell, and machine exercises, this program ensures you challenge your limits while enhancing your overall fitness. Get ready to dig deep and unleash your inner strength!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
2B
Dumbbell Row
4
8 reps
RPE 8
3A
Chest Fly (Machine)
3
12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3C
Bicep Curl (Barbell)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2A
Good Morning
4
8 reps
RPE 8
2B
Wide Grip Lat Pulldown
4
8 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
RPE 9
2A
Close Grip Floor Press
4
8 reps
RPE 8
2B
Chest Supported Row (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Cable)
3
12 reps
RPE 8
3B
French Press
3
12 reps
RPE 8
3C
Hammer Curl
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2A
Front Squat (Barbell)
4
8 reps
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
RPE 8
3A
Leg Press
3
12 reps
RPE 8
3B
Back Extension (Weighted)
3
12 reps
RPE 8
4
Cardio
1
15 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 8
1B
Lateral Lunge
3
AMRAP
RPE 8
2A
Band Pull Apart
3
25 reps
RPE 8
2B
Band External Rotation
3
25 reps
RPE 8
3A
Sit Up
3
20 reps
RPE 8
3B
Russian Twist
3
20 reps
RPE 8
3C
Plank
3
1 mins
RPE 8
4
Cardio
1
60 mins
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
@9
2A
Standing Behind Neck Shoulder Press (Barbell)4 Sets
8 Reps
@8
2B
Dumbbell Row4 Sets
8 Reps
@8
3A
Chest Fly (Machine)3 Sets
12 Reps
@8
3B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@8
3C
Bicep Curl (Barbell)3 Sets
12 Reps
@8
4
Cardio1 Set
15 mins
@6.5
Day 2
1
Squat (Barbell)5 Sets
5 Reps
@9
2A
Good Morning4 Sets
8 Reps
@8
2B
Wide Grip Lat Pulldown4 Sets
8 Reps
@8
3A
Leg Extension3 Sets
12 Reps
@8
3B
Leg Curl3 Sets
12 Reps
@8
4
Cardio1 Set
15 mins
@6.5
Day 3
1
Seated Military Press (Barbell)5 Sets
5 Reps
@9
2A
Close Grip Floor Press4 Sets
8 Reps
@8
2B
Chest Supported Row (Machine)4 Sets
8 Reps
@8
3A
Lateral Raise (Cable)3 Sets
12 Reps
@8
3B
French Press3 Sets
12 Reps
@8
3C
Hammer Curl3 Sets
12 Reps
@8
4
Cardio1 Set
15 mins
@6.5
Day 4
1
Romanian Deadlift (Barbell)5 Sets
5 Reps
@9
2A
Front Squat (Barbell)4 Sets
8 Reps
@8
2B
Pull-Up (Neutral Grip, Bodyweight)4 Sets
8 Reps
@8
3A
Leg Press3 Sets
12 Reps
@8
3B
Back Extension (Weighted)3 Sets
12 Reps
@8
4
Cardio1 Set
15 mins
@6.5
Day 5
1A
Push Up3 Sets
AMRAP
@8
1B
Lateral Lunge3 Sets
AMRAP
@8
2A
Band Pull Apart3 Sets
25 Reps
@8
2B
Band External Rotation3 Sets
25 Reps
@8
3A
Sit Up3 Sets
20 Reps
@8
3B
Russian Twist3 Sets
20 Reps
@8
3C
Plank3 Sets
1 mins
@8
4
Cardio1 Set
60 mins
@7