Meliodas Build
Simple quick workout to look like Meliodas
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4–8 reps | @8 |
| 1 | 4–8 reps | @8 | ||
| 1 | 4–8 reps | @8 | ||
| 1 | 4–8 reps | @8 | ||
| 2 | Chest Fly (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 3 | Seated Military Press (Smith Machine) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 4 | Push Up | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 5 | V-Handle Tricep Pushdown (Cable) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 6 | Overhead Tricep Extension (Plate) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 7 | Bicep Curl (Dumbbell) | 1 | 8–10 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 8 | Reverse Bicep Curl (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 2 | Barbell Row | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 3 | Lat Pulldown (Close Grip) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 4 | Single Arm Rear Delt Cable Fly | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 5 | Seated Row (Cable) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 6 | Seated Dumbbell Curl | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 8 | Cable Crunch | 1 | 8–15 reps | @8 |
| 1 | 8–15 reps | @8 | ||
| 1 | 8–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 2 | Squat (Barbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 3 | Leg Curl | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 4 | Bulgarian Split Squat (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 5 | Leg Press (45 Degrees) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 6 | Calf Raise (Leg Press) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 7 | Cable Crunch | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| 8 | Lateral Raise (Cable) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 1 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 2 | Bench Press (Close Grip) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 3 | Lat Pulldown | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 4 | Seated Row (Cable) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 5 | Lat Prayer | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 6 | Lateral Raise (Cable) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 7 | Preacher Curl (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 8 | Hammer Curl (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 9 | V-Handle Tricep Pushdown (Cable) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 10 | Overhead Tricep Extension (Plate) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 4–8 reps | @8 |
| 1 | 4–8 reps | @8 | ||
| 1 | 4–8 reps | @8 | ||
| 2 | Zercher Squat (Barbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 3 | Leg Extension | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 4 | Walking Lunge (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 6 | Abs Crunch (Machine) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @8 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Meliodas Build is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 60 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.
Meliodas Build is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Meliodas Build 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
